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Fallen Falafel
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Fallen Falafel
Yield: Makes 12 servings
Ingredients:
2
cans (15 ounces each) chickpeas
1/2
cup whole wheat flour
1/2
cup chopped fresh parsley
1/3
cup lemon juice
1/4
cup minced fresh onion
2
tablespoons minced garlic
2
teaspoons ground cumin
1/2
teaspoon salt
1/2
teaspoon ground red pepper or red pepper flakes
1/2
cup canola oil
2-1/2
cups tomato sauce
1/3
cup tomato paste
2
tablespoons lemon juice
2
teaspoons sugar
1
teaspoon dry onion powder
1/2
teaspoon salt
Preparation:
1.
Preheat oven to 400°F. Coat baking sheet with nonstick cooking spray. To make falafel, drain chickpeas, reserving 1/4 cup liquid. Combine chickpeas, reserved liquid, flour, parsley, lemon juice, onion, garlic, cumin, salt and pepper in food processor or blender; cover and process until well blended. Roll mixture into 36 (1-inch) balls and place 1 to 2 inches apart on baking sheet. Chill 15 minutes.
2.
Heat large nonstick skillet over medium-high heat. Add oil. Fry falafel in batches until browned. Place on baking sheet; bake 8 to 10 minutes.
3.
To make sauce, combine all ingredients in medium saucepan and simmer over medium-low heat 20 minutes. Serve with warm falafel. Garnish as desired.
Hint:
Falafel also may be baked completely to reduce fat content. Spray balls lightly with nonstick cooking spray and bake on baking sheet 15 to 20 minutes, turning once.
Nutritional Information:
| Serving Size: 3 pieces falafel with 1/4 cup sauce | |
| Sodium | 701 mg |
| Protein | 6 g |
| Fiber | 5 g |
| Carbohydrate | 26 g |
| Saturated Fat | 1 g |
| Total Fat | 7 g |
| Calories from Fat | 34 % |
| Calories | 191 |
Dietary Exchange:
| Vegetable | 1 |
| Starch | 1-1/2 |
| Fat | 1 |
This recipe appears in: Halloween
