Baked/Fried Falafel Sandwiches with Lemon Tahini Sauce

I really, REALLY enjoy this meal (oh, and the leftovers are DELISH). HERE and HERE are the original recipes, in case you're interested.

Baked/Fried Falafel Sandwiches with Lemon Tahini Sauce (Revised 6/27/13)

Ingredients: 

Servings: 4-5

Prep & Cook time: 40 minutes

Falafel:

• 2 15oz can chickpeas, drained
• 2-3 green onions, coarsely chopped
• 1 large clove garlic, minced
• 1 egg
• 1/2 lemon, juiced
• 1/4 C finely chopped parsley
• 2 T finely chopped cilantro
• 1 1/2 t ground cumin
• 1 1/2 t ground coriander
• ½ t cayenne pepper
• ¼ t pepper
• 1/3 C whole wheat flour 
• 1/4 C whole wheat flour (for shaping patties)
• Vegetable oil (for frying)

Lemon Tahini Sauce

• 1 T tahini paste
• Juice of 1/2 lemon
• 2 T olive oil
• 1/4 C plain greek yogurt
• 2 T parsley, finely chopped

Remaining Ingredients:

• 1/2 C feta cheese, crumbled
• 8 pita breads (5” diameter)
• 1 C red onion, thinly sliced
• 2 C tomatoes, chopped
• 2 C lettuce, chopped

Heat oil in deep frying pan at medium heat (360° F). Combine chickpeas, onions, garlic, egg, lemon juice, parsley, cilantro and spices in a food processor and pulse until well blended. Scoop the bean mixture into a bowl and stir in flour. Pour remaining flour (for shaping patties) onto a plate. Shape into 12 equal sized patties and roll in flour. Place patties in oil and fry, both sides, approximately 4 minutes each (until browned).

OR

Preheat oven to 400° F. Place patties on a cookie sheet and brush with olive oil. Bake 10 minutes on each side.

Whisk the tahini, lemon juice, olive oil, yogurt and parsley in a small bowl.

Divide the hot falafel between the warmed pita breads and top with chopped lettuce, tomato, red onion, feta, and lemon-tahini sauce.

Sorry, folks, I don't know how to calculate how much fat/calories frying adds. From my research, I'd say add 100-150 calories per serving if you choose to fry vs. bake.

Nutrition Facts

Serving Size 446 g

Amount Per Serving

Calories 678 Calories from Fat 136

% Daily Value*

Total Fat 15.1g 23%

Saturated Fat 4.2g 21%

Trans Fat 0.0g

Cholesterol 47mg 16%

Sodium 1221mg 51%

Total Carbohydrates 111.3g 37%

Dietary Fiber 12.2g 49%

Sugars 5.6g

Protein 25.0g

Vitamin A 17% • Vitamin C 53% Calcium 27% • Iron 44%

Nutrition Grade A-

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in sugar
• Very high in vitamin B6