Falafel is a Middle Eastern specialty consisting of croquettes or balls that are made of spiced ground chickpeas. Traditionally, it is deep-fried, but you can pan fry in a small amount of canola oil.
Serve falafel in a pita pocket filled with fresh greens, tomatoes, scallions and cucumbers. Top with the yogurt sauce and enjoy.
Ingredients
Yogurt sauce ingredients:
1 cup plain nonfat yogurt
1 medium cucumber, peeled, seeded, chopped and drained of excess water
1 clove garlic, minced
1 Tablespoon fresh lemon juice
1 Tablespoon fresh cilantro
½ teaspoon cumin
Falafel ingredients:
Falafel mix
1 ¼ cups water
1 Tbsp canola oil
Directions
- For falafel: follow directions according to the box. Usually you add falafel mixture to 1 ¼ cups water in a large bowl. Mix thoroughly and let sit 10-15 minutes while preparing yogurt sauce.
- For yogurt sauce: in a small bowl mix all ingredients. To further enhance flavor, prepare ahead of time and let sit in refrigerator for 30 minutes. Stir before serving.
- Once falafel mixture has had time to set, heat a large nonstick skillet over medium-high heat. Add canola oil and let heat.
- Once oil has heated, turn down to medium. Scoop approximately 1/8-1/4 cup of falafel mixture into palm of hand and form a small ball or disk. Continue with rest of mixture, placing each ball onto frying pan. Let falafel cook for approximately 5 minutes before turning over, paying special attention that they do not burn. Falafel should be slightly soft in the center yet golden brown on the outside.
- Once falafel is cooked serve as an appetizer dipped in the yogurt sauce, atop a fresh greens salad or with a warm pita pocket filled with vegetables.
Nutrition information
1 serving (2 falafel patties) contains:
Calories: 170 (16% of calories from fat)
Total Fat: 3g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 840mg
Carbohydrates: 27g
Dietary Fiber: 8g
Protein: 15g
2 tablespoons yogurt sauce contains:
Calories: 20
Total Fat: 0g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 20mg
Carbohydrate: 4g
Dietary fiber: 0g
Protein: 1g
Recipe provided by Melissa Stevens, MS, RD, LD, Nutrition Program Coordinator, Preventive Cardiology and Rehabilitative Services
