Diabetes Forecast

Falafel Sandwich

Per Serving

Falafel Sandwich

Makes: 8 servings
Serving Size: 1 sandwich
Calories 290
Fat 9 g
Saturated Fat 1.3 g
Trans Fat 0 g
Carbohydrate 42 g
Fiber 9 g
Sugars 6 g
Cholesterol 0 mg
Sodium 440 mg
Potassium 460 mg
Protein 14 g
Phosphorus 395 mg
Choices: Starch 2.5, Nonstarchy Vegetable 1, Lean Protein 1, Fat 1
  • Makes: 8 servings
  • Serving Size: 1 sandwich
  • Preparation Time: 30 minutes
  • Cooking Time: 30 minutes


Falafel Patties
Nonstick cooking spray
1 small onion, chopped
1 Tbsp. curry powder
1/4 tsp. cayenne pepper
2 Tbsp. minced cilantro
2 Tbsp. minced garlic, divided
2 Tbsp. minced parsley, divided
1 Tbsp. olive oil
2 (15-oz) cans chickpeas, rinsed and drained
1 1/2 Tbsp. whole-wheat or all-purpose flour
2 tsp. baking powder
1/4 tsp. salt
1/2 tsp. ground black pepper
1 Tbsp. Tbsp sesame seeds
1cupfat-free plain Greek yogurt
4whole-wheat pita pockets, cut in half
2tomatoes, cut into 8 slices each
1/2smallred onion, thinly sliced


  1. Preheat the oven to 450° F. Line a large baking sheet with a silicone mat or parchment paper. If using parchment paper, coat generously with cooking spray. Set aside.
  2. In a food processor or blender, add the onion, curry powder, cayenne pepper, cilantro, 1 Tbsp of the garlic, 1 Tbsp of the parsley, and the olive oil. Blend into a paste. Add the chickpeas and pulse until the beans are chopped and mixed into the onion paste. Do not blend the beans into a paste. The falafel should be slightly chunky. Add the flour, baking powder, salt, and black pepper. Pulse until just incorporated. Refrigerate the falafel mixture for 15 to 20 minutes.
  3. While the falafel is chilling, add the yogurt, tahini, remaining 1 Tbsp of garlic, and remaining 1 Tbsp of parsley to a small bowl and whisk. Keep the yogurt sauce in the refrigerator until ready to use.
  4. Roll the falafel mixture into 16 balls, each containing about 2 Tbsp of mix. Place the falafel balls on the baking sheet, spray with cooking spray, and sprinkle with sesame seeds.
  5. Bake the falafel on the bottom rack of the oven for 15 minutes. Turn the oven down to 350° F, move the baking sheet to the top rack, and bake an additional 15 minutes.
  6. Remove the falafel from the oven and stuff two falafel balls into a halved whole-wheat pita. Add 2 Tbsp of the yogurt-tahini sauce, 2 slices of tomato, and 3 to 4 slices of red onion.

Recipe adapted from The Diabetes Cookbook: 300 Recipes for Healthy Living Powered by the Diabetes Food Hub by Lara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough. Available fall 2018 from shopdiabetes.org, 800-232-6733, or bookstores nationwide.


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