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Falafel, Vegetarian Style

 
Falafel, Vegetarian Style
30

Falafel, Vegetarian Style recipe

Yield

4

servings

Prep

30

min

Cook

30

min

Ready

60

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

1 tablespoon garlic cloves
minced
1 medium onions
½ cup parsley leaves
fresh
15 ounces chickpeas (garbanzo beans)
canned
1 tablespoon lemon juice
1 teaspoon cumin seeds
ground
½ teaspoon basil
*
½ teaspoon coriander
ground
*
½ teaspoon thyme
ground
*
½ tablespoon red hot pepper sauce
2 each french bread
sliced
*
½ cup whole-wheat flour
1 tablespoon olive oil, extra-virgin
4 each pita bread, whole wheat
(6 inch)
*
2 each tomatoes
medium
1 each cucumbers
medium

Directions

You need a serving of hot sauce and yogurt sauce for this recipe.

Dice the onion into ¼ pieces.

Tear the french bread slices into large pieces and soak in cold water to cover.

Dice the cucumbers and tomatoes and shred lettuce into small strips to add on top as garnishes after sandwich is done.

Preheat oven to 375℉ (190℃).

Blend garlic, ½ onion and parsely in a blender until finely minced.

Add chickpeas and blend until finely chopped and pasty.

Add lemon juice, cumin, basil, coriander, thyme and tabasco.

Squeeze the water out of bread and add to blender.

Blend until well mixed. Form the mixture into 16 balls.

Flatten each ball to form a ½ inch thick patty and dredge in flour.

Place patties on a lightly greased baking sheet.

Bake for 10 minutes.

Turn patties and bake another 10 minutes.

Remove from oven.

In a heavy large skillet heat half the olive oil over medium high heat.

Add patties and fry until golden brown on bottom.

Turn patties and add remainder of oil swirling it so it comes in contact with all patties.

Fry until brown and crispy, then drain on paper towels.

To serve: Cut off about ⅓ of each pita round and open to form a pocket.

Fill each pocket with 4 falafel balls. Garnish with lettuce, tomato, onion, cucumber and the sauces.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 284g (10.0 oz)
Amount per Serving
Calories 24618% of calories from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 350mg 15%
Total Carbohydrate 15g 15%
Dietary Fiber 9g 35%
Sugars g
Protein 18g
Vitamin A 24% Vitamin C 47%
Calcium 8% Iron 18%
* based on a 2,000 calorie diet How is this calculated?

 

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