Falafel
These high-fiber falafels patties, made of spiced garbanzo beans and grains, can be served alone or as filling ingredients in pita bread.
Preparation Time: 35 mins
Cooking Time: 6 mins
Extra Time: 1 hr
(for pre-cooking beans)
Yield: 4 x 4 patty servings
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.
Nutritional Info (per serving)
| CALORIES | 311 cals |
| Kilojoules | 1,302 kJ |
| Fat | 4.0 g |
| Saturated Fat | 0.8 g |
| Cholesterol | 54 mg |
| Sodium | 575 mg |
| Carbohydrates | 58.0 g |
| Fiber | 7.0 g |
| Total Sugars | 11.0 g |
| Protein | 12.0 g |
| Calcium | 305.0 mg |
Related Recipes
Toasty Walnut Hummus with Pita
This delicious garbanzo bean spread is complimented with the flavor of toasty walnuts.