Total Time:1 hour; 25 minutes active
Ditch the deep fryer but retain the crispiness in this lighter, toothsome baked falafel.
- 3 tablespoons olive oil
- 2 15-ounce cans chickpeas, drained and patted dry
- 1 cup chopped onion
- 1 cup fresh parsley
- 1 cup fresh cilantro
- 6 garlic cloves, minced
- 1/4 cup chickpea flour
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 1/2 teaspoons salt
- 1 teaspoon black pepper
- 1 cup low fat plain Greek yogurt
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1/2 cup chopped cucumber, peeled and seeded
- 1/2 teaspoon dried dill
- 1/2 teaspoon salt
- 6 whole wheat pitas
- 1 large tomato, sliced
- With an oven rack in the middle position, preheat oven to 400°F. Spread half the olive oil onto a heavy sheet pan.
- In a food processor, combine the chickpeas, onion, parsley, cilantro, garlic, flour, cumin, coriander, salt and pepper. Pulse about 12 times, to form a coarse paste. Use an oiled tablespoon to scoop rounded 2-tablespoon-sized portions of the mixture, and place on the oiled sheet pan. Lightly oil your palm and flatten the portions to about 1/2 inch thick. Use your fingertips to smooth the edges of each patty. Drizzle with remaining olive oil.
- Bake for 15 minutes, then carefully flip the patties and bake for 15 more minutes. The patties will be golden brown and crispy when done.
- While the falafel bakes, stir together the yogurt, tahini lemon juice, cucumber dill and salt in a small bowl. To assemble, cut pitas in half, tuck a serving of falafel in each pita, and add sliced tomato and drizzle with sauce. Serve immediately.
Pick up your favorite prepared hummus from the co-op, add a platter of raw veggies, and you have a meal. Or grab some tabouli from the deli to stuff into the sandwiches or serve as a side salad.
480 calories, 14 g. fat, 5 mg. cholesterol, 1260 mg. sodium, 71 g. carbohydrate, 14 g. fiber, 21 g. protein