Try this Middle Eastern sandwich of chickpea and spice ‘meatballs,’ which are actually falafel that are oven-fried to keep their calorie count down. Serve with grilled pita wedges or pita pockets, diced tomatoes, shredded lettuce, and cucumber slices.
Ingredients
Yogurt Sauce
- ½ cup plain Greek yogurt
- ¼ cup seeded and minced cucumber, squeezed dry
- 2 teaspoons fresh lemon juice
- 1 teaspoon minced garlic
- salt to taste
- 1 pinch cayenne pepper, or to taste
Falafel
- cooking spray
- 2 tablespoons olive oil, divided
- 1 (15 ounce) can chickpeas, drained and rinsed
- ¾ onion, diced
- ¼ cup packed chopped fresh cilantro
- ¼ cup packed chopped fresh parsley
- 3 cloves garlic, smashed
- 1 small lemon, zested
- ½ teaspoon ground cumin
- ½ teaspoon kosher salt
- ½ teaspoon red pepper flakes
- ½ teaspoon baking powder
- 1/3 cup all-purpose flour
- 1 egg, beaten
Directions
Step 1
Coat a 9×13-inch metal baking pan with cooking spray and 1 tablespoon olive oil and place inside the oven. Preheat the oven to 375 degrees F (190 degrees C). C
Step 2
Combine chickpeas, onion, cilantro, parsley, garlic, lemon zest, cumin, salt, red pepper flakes, and baking powder in a food processor. Pulse until minced but not yet pasty. Transfer to a bowl and stir in flour and egg until fully incorporated.
Step 3
Remove baking pan from the oven. Drop golfball-sized portions of chickpea mixture onto the hot pan.
Step 4
Bake in the preheated oven 15 to 20 minutes. Brush falafel with remaining olive oil and flip over. Continue baking until golden on both sides, 15 to 20 minutes more.
Step 5
Meanwhile, combine yogurt, cucumber, lemon juice, and garlic in a bowl. Season with salt and cayenne pepper. Store in the refrigerator until ready to serve.
Step 6
Serve falafel with yogurt sauce.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 250 | |
% Daily Value * | |
Total Fat12g | 15% |
Saturated Fat3g | 14% |
Cholesterol47mg | 16% |
Sodium587mg | 26% |
Total Carbohydrate29g | 11% |
Dietary Fiber4g | 15% |
Total Sugars2g | |
Protein8g | |
Vitamin C15mg | 73% |
Calcium88mg | 7% |
Iron2mg | 13% |
Potassium257mg | 5% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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