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Falafel

No recipe image available.Seasoned, breaded and fried ground garbanzo bean (chickpea) patties served with a creamy, fresh tomato-cucumber relish.

Recipe Ingredients:

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 ground black 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 ground black pepper, to taste

Cooking Directions:

  1. 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.
  2. Form bean mixture into 16 patties, using about 1 1/2 tablespoons for each. Coat patties with remaining 1/2 cup bread crumbs.
  3. 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.
  4. 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.

Nutritional Information Per Serving (1/4 of recipe): 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.