Vegetarian: Vegetarian Dishes: Falafel

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

Author: American Dry Bean Board
Date: April 21, 2006

Serves: 4 person(s)
Yield: 4 x 4 patty servings

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

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.

Related Recipes:

Toasty Walnut Hummus with Pita