Seasoned ground garbanzo bean (chickpea) patties, breaded and fried, are served with a creamy, fresh tomato-cucumber relish.

Falafel

1 (15-ounce) can garbanzo beans, rinsed, drained (1 1/2 cups) 1 medium onion, coarsely chopped 1/4 cup packed parsley leaves 2 cloves garlic, minced 1/2 teaspoon ground cumin 3/4 teaspoon dried oregano leaves 2 to 3 teaspoons lemon juice Salt and pepper, to taste 1 cup dry plain bread crumbs - divided use 1/4 cup chopped raisins 1 egg yolk Olive oil cooking spray
Tomato-Cucumber Relish:
1/2 cup chopped tomato 1/2 cup chopped cucumber 1/3 cup fat-free plain yogurt 1/2 teaspoon dried mint leaves (optional) Salt and pepper, to taste

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. Arrange 4 falafel on each plate; serve with Tomato-Cucumber Relish.
For Tomato-Cucumber Relish: Combine tomato, cucumber, yogurt, and mint leaves in small bowl; season to taste with salt and pepper. Makes 1 cup.

Makes 4 servings.

Nutrient Information Per serving: Calories 311; Fat 4g; % Calories from Fat 12; Carbohydrate 58g Folate 105mcg; Sodium 575mg; Protein 12g; Dietary Fiber 7g; Cholesterol 54mg

Recipe provided courtesy of The Bean Education & Awareness Network.