Meals Matter

Falafel

Contributed By: jsawyer
healthnotes

Great High Fiber recipe!

Ingredients

1 can (15 ounces) garbanzo beans, rinsed and 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

2–3 tsp Lemon juice

Salt and pepper, to taste

1 cup Dry plain bread crumbs, divided

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 tsp Dried mint leaves (optional)

Salt and pepper, to taste

Preparation

Process garbanzo beans, onion, parsley, garlic, cumin and oregano in a 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 Tbsp 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.

To make Tomato-Cucumber Relish:

Combine tomato, cucumber, yogurt and mint leaves in small bowl. Season to taste with salt and pepper.

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Recipe Details

Total Preparation Time: Less than 15 minutes
Ingredients: Bean & Legume
Actual Cooking Time: No Cooking Required
Number of Servings: 4
Origin: Mediterranean & Mid-Eastern
Special Features: Vegetarian
Meal Type: Entree

Nutrient Information

Calories: 311
Total Fat: 4g
Carbohydrates: 58g
Protein: 12
Sodium: 575mg
Fiber: 7g