Falafel 

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Serves: 4 person(s)

Preparation Time: 35 mins
Cooking Time: 6 mins
Extra Time: 1 hr (for pre-cooking beans)

Yield: 4 x 4 patty servings

These high-fiber falafels patties, made of spiced garbanzo beans and grains, can be served alone or as filling ingredients in pita bread.

Ingredients:

1 can (15 oz) garbanzo beans or 1-1/2 cups cooked dry-packaged garbanzo beans (chickpeas), rinsed, drained

1 medium onion, coarsely chopped

1/4 cup packed parsley leaves

2 cloves garlic, minced

1/2 tsp ground cumin

3/4 tsp dried oregano leaves

2 tsp lemon juice (2-3 tsp)

2 dashes each of salt and black pepper, to taste, divided

1 cup dry plain wholegrain bread crumbs, divided

1/4 cup chopped raisins (optional)

1 egg yolk

1 olive oil cooking spray

1/2 cup chopped tomato

1/2 cup chopped cucumber

1/3 cup nonfat plain yogurt

1/2 tsp dried mint leaves (optional)

Directions:

FALAFEL: Process garbanzo beans, onion, parsley, garlic, cumin, and oregano in food processor until smooth; season to taste with lemon juice, salt, and pepper. Stir in 1/2 cup bread crumbs, raisins, and egg yolk.

Form bean mixture into 16 patties, using about 1 1/2 tablespoons for each. Coat patties with remaining 1/2 cup bread crumbs.

Spray large skillet with cooking spray; heat over medium heat until hot. Cook falafel over medium heat until browned on the bottom, 2 to 3 minutes. Spray tops of falafel with cooking spray and turn; cook until browned on the bottom, 2 to 3 minutes.

TOMATO-CUCUMBER RELISH: Combine tomato, cucumber, yogurt, and mint leaves in a small bowl. Season to taste with salt and pepper.

Arrange 4 falafel patties on each plate; serve with Tomato-Cucumber Relish.

Variations:

If desired, serve falafels in pocket pita bread halves or serve the patties along with hummus and pita bread slices.

Serving suggestions are not included in the nutritional analysis.

Author:

American Dry Bean Board
American Dry Bean

Related Recipes:

Toasty Walnut Hummus