Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Plant-Based

White Bean Falafel with Pickled Vegetables & Yogurt Sauce

Navy beans stand in for chickpeas in this twist on falafel. Sweet and sour pickled radish, garlic yogurt sauce and pita triangles round out the meal.

Get access to everything we publish when you sign up for Outside+.

None
Gibson & Smith
Servings
6
Prep Time
30 min
Cook Time
10 min
Duration
40 min

Ingredients

  • 1/2 cup apple cider vinegar
  • 1 tsp organic evaporated cane juice
  • 1 tsp sea salt, divided
  • 1 cup thinly sliced red onion
  • 1 cup thinly sliced radish
  • 1/2 cup Balkan-style yogurt
  • 1 tsp lemon zest plus 3 tbsp fresh lemon juice, divided
  • 3 cloves garlic, minced, divided
  • 3 small whole-grain pitas, halved and split open
  • 4 cups BPA-free canned navy beans, drained and rinsed
  • 1 large egg
  • 1 green onion, thinly sliced
  • 1/4 cup white whole-wheat flour
  • 1/4 cup whole-wheat panko bread crumbs
  • 3 tbsp chopped fresh rosemary leaves
  • 1/4 tsp fresh ground black pepper
  • 3 tbsp olive oil, divided
  • 3 cups loosely packed fresh flat-leaf parsley leaves
  • 1/2 cup roughly chopped grape tomatoes

Preparation

  1. In a small pot, bring vinegar, cane juice and 1/2 tsp salt to a boil, stirring until cane juice is dissolved. Add red onion and radish. Remove from heat and cool to room temperature. Drain and set aside.
  2. Meanwhile, prepare yogurt sauce: In a small bowl, mix together yogurt, 1 tbs lemon juice and 1 minced clove garlic. Set aside.
  3. Toast pita and cut into triangles. In a large bowl, mash beans with a potato masher; mixture should be slightly lumpy. Add egg, green onion, flour, bread crumbs, rosemary, pepper, 1 tsp lemon zest, 1 tbsp lemon juice, remaining 2 minced cloves garlic and 1/2 tsp salt; mix until well combined. Form 12 golf ball–sized balls and place them on a large rimmed parchment-lined baking sheet. Gently flatten into patties.
  4. In a large skillet on medium-high, heat 1 tbsp oil. Working in 2 batches to prevent overcrowding, add patties and cook for about 4 minutes, turning once, until crisp and golden. Add another 1 tbsp oil between batches. Transfer to a paper towel–lined plate and cover to keep warm.
  5. Meanwhile, in a medium bowl, combine parsley, tomatoes, remaining 1 tbsp lemon juice and 1 tbsp oil, tossing to coat.
  6. Place 2 patties on each plate. Divide pickled vegetables, yogurt sauce, salad and pita among plates.

Nutrition Information

  • Serving Size 1 falafels and 1/6 of toppings
  • Calories 312
  • Carbohydrate Content 47.5 g
  • Cholesterol Content 34 mg
  • Fat Content 8 g
  • Fiber Content 13 g
  • Protein Content 15 g
  • Saturated Fat Content 2 g
  • Sodium Content 148 mg
  • Sugar Content 3 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 1 g