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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Serve with gluten-free pita bread.

 

"The chickpea is one of the most versatile ingredients you could keep in your cupboards."
-Yotam Ottolenghi, Chef

The refrigerator light goes on...

Falafel are generally deep fried, but traditionally they were pan fried. It doesn't take a lot of oil to get the outside crispy. The key is to use a very hot oven and let the falafel cook long enough until it doesn't stick when you shake the pan.

Cayenne Pepper

Cayenne is a species of extremely hot chili pepper. It is small to medium sized (about 2 - 5 inches long) and bright red. Most cayenne grown today is dried and ground into cayenne pepper. Buy ground cayenne in small amounts so that it doesn't lose its fresh flavor. As it ages, it turns from a bright pepper red to a duller brownish red.


 

Falafel



Servings = 2 | Serving size =4 falafel, 1 pita, and toppings

Cooking Time = 75 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Leftover falafel make great sandwiches. I do not recommend reheating them as they might fall apart.

Serve with Cucumber Yogurt Sauce

1 15 ounce can garbanzo beans (chickpeas) (drained and rinsed)
1/2 small onion (minced)
2 cloves garlic (minced)
1/8 tsp cayenne pepper
1 tsp paprika (or smoked paprika)
1 tsp ground cumin
1/2 tsp ground coriander
2 Tbsp garbanzo flour
1 tsp honey
1/4 tsp salt
fresh ground black pepper (to taste)
3 Tbsp fresh parsley (coarsely chopped)
2 Tbsp olive oil (divided)
2 whole wheat or gluten-free pita pockets
2 cups romaine lettuce (sliced thin)
1 small tomato (diced)

Healthy Falafel Recipe from Dr. Gourmet
Place the garbanzo beans, onion, garlic, red pepper, flakes, paprika, cumin, coriander, garbanzo flour, salt, pepper and parsley in a large mixing bowl.

Using a fork, mash the mixture gently and mix all of the ingredients together for about 5 minutes. The texture should be coarse, with some of the chickpeas in pieces about the size of capers.

Pat your hands with water until damp.

Gently shape the mixture into 8 round patties about 3/4 inch thick. Place the falafels on a plate lined with a sheet of wax paper as you complete them.

Place the plate in the freezer for about 20 minutes.

Place a large skillet in the oven and preheat to 400F.

Place 1 tablespoon of the oil in the large skillet.

Add the 8 falafel to the skillet directly from the freezer. Return the pan to the oven.

Shake the pan about every three minutes to keep the falafel from sticking to the pan.

Cook for about 10 minutes on the first side and turn.

Add the remaining tablespoon of olive oil and shake the pan.

Cook for another ten minutes and turn the oven off. Let the falafel stand in the oven for 10 minutes.

Slice each pita in half so that you have four half-moon pockets.

Serve by placing 2 falafel in each pita with lettuce, tomato, and yogurt sauce.

Nutrition Facts

Serving size = 4 falafel with 1 pita and toppings

Servings = 2

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Amount Per Serving

Calories 488 Calories from Fat 169
  % Daily Value
Total Fat 18g 29%
    Saturated Fat 2g 9%
    Monounsaturated Fat 11g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 469mg 18%
Total Carbohydrates 66g 22%
    Dietary Fiber 15g 58%
    Sugars 14g  
Protein 18g  
Vitamin A 85% Vitamin C 61%
Calcium 17% Iron 39%
Vitamin K 161 mcg Potassium 945 mg
Magnesium 124 mg