Flaxseed Falafel Sandwich

Flaxseed Falafel Sandwich Recipe


4 servings (serving size: 2 pita halves)

Recipe from

Cooking Light

Nutritional 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


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
1/2 cup plain fat-free yogurt


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.

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.

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.

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.

(Totals include Mediterranean Chopped Salad)