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:

Nutritional Information
(Per Serving)

Calories:311 cals
Kilojoules:1,302 kJ
Fat:4.0 g
Carbohydrates:58.0 g
Protein:12.0 g
Cholesterol:54.0 mg
Sodium:575 mg
Saturated Fat:0.8 g
Fiber:7.0 g
Calcium:305.0 mg
Total Sugars:11.0 g

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