Falafel, a popular Middle Eastern food, consists of seasoned pureed chickpeas that are shaped into balls or patties and then deep fried and served stuffed inside pita bread. In our version, we’ve opted to lightly pan-fry the patties and serve them nestled in Boston lettuces leaves with a side of fresh, soft pita triangles. You’ll need only one lemon for this meal so be sure to grate the lemon rind for the falafel before squeezing the juice for the Tzatziki.
Ingredients
- 2 garlic cloves
- 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
- 1⁄4 cup all-purpose flour
- 1⁄4 cup fresh flat-leaf parsley leaves
- 2 tablespoons tahini (roasted sesame seed paste)
- 1 teaspoon baking powder
- 1 teaspoon ground cumin
- 1 teaspoon grated lemon rind
- 1⁄2 teaspoon salt
- 1⁄2 teaspoon black pepper
- 2 tablespoons olive oil
Tzatziki
- 1½ cups coarsely chopped English cucumber (1⁄2 medium)
- 3⁄4 cup plain low-fat yogurt
- 1⁄2 cup chopped fresh mint
- 1 tablespoon fresh lemon juice
How to Make It
- With food processor on, drop garlic through food chute; process until minced. Add chickpeas and next 8 ingredients to garlic in food processor; process until chickpeas are finely ground. Shape mixture into 4 (3-inch) patties.
- Heat oil in a large nonstick skillet over medium-high heat. Add patties to pan; cook 4 minutes on each side or until browned. Serve patties with Tzatziki. Tzatziki
- Combine all ingredients in a bowl.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 286 kcal Calories from Fat: 115.2 kcal |
|
% Daily Value*
|
| Total Fat 12.8 g 37% |
Saturated Fat 2.1 g 11% |
Trans Fat 0.0 g |
Sodium 573 mg 10% |
carbohydrates 33.8 g 26% |
Dietary Fiber 7.1 g 19% |
Protein 10.6 g 21% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |
