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Flaxseed Falafel Sandwich

Yield 4 servings (serving size: 2 pita halves)

Ingredients

  • 1/3 cup flaxseed
  • 1 (19-ounce) can chickpeas (garbanzo beans)
  • 2 garlic cloves, crushed
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon ground red pepper
  • 1/4 cup dry breadcrumbs
  • 1 tablespoon flaxseed
  • 1 large egg white, lightly beaten
  • 1 teaspoon olive oil
  • Cooking spray
  • 4 (6-inch) pitas, cut in half
  • 8 curly leaf lettuce leaves
  • Mediterranean Chopped Salad
  • 1/2 cup plain fat-free yogurt

Nutrition Information

  • calories 507
  • caloriesfromfat 26 %
  • fat 14.4 g
  • satfat 1.7 g
  • monofat 4.8 g
  • polyfat 7 g
  • protein 21.7 g
  • carbohydrate 79.3 g
  • fiber 9.9 g
  • cholesterol 1 mg
  • iron 7.5 mg
  • sodium 1100 mg
  • calcium 248 mg

How to Make It

  1. Place 1/3 cup flaxseed in a blender or clean coffee grinder, and process until ground to measure 1/2 cup flaxseed meal; set flaxseed meal aside.

  2. Drain chickpeas over a bowl, reserving liquid. Place chickpeas, garlic, and 1 tablespoon reserved liquid in blender; pulse 5 times or until coarsely chopped. Add flaxseed meal, parsley, and next 5 ingredients (parsley through red pepper); pulse just until mixture is combined. Divide chickpea mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Combine breadcrumbs and 1 tablespoon flaxseed in a shallow dish. Dip patties in egg white; dredge in breadcrumb mixture.

  3. Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 5 minutes on each side or until browned.

  4. Line each pita half with a lettuce leaf; fill each pita half with 1 patty and about 3 tablespoons Mediterranean Chopped Salad. Top each with 1 tablespoon yogurt.

  5. (Totals include Mediterranean Chopped Salad)