FALAFEL with TZATZIKI
- Number of Servings: 7
Ingredients
Falafel:1 onion, chopped1/2 cup fresh or 1/4 cup dried parsley2 cloves garlic, choppedOne 15-ounce can chickpeas (garbanzo beans), drained1 egg2 teaspoons cumin1 teaspoon dried or 2 tablespoons fresh cilantro1 teaspoon salt1/4 teaspoon black pepper1/4 teaspoon oreganoDash cayene pepper (I used 1/8 teaspoon and it was just the right heat!)1 teaspoon lemon juice1 teaspoon baking powder1 tablespoon olive oil1/2 cup fine dry bread crumbs (this was the minimum amount needed to hold patties together)Oil for frying or nonstick vegetable sprayTzatziki:3/4 cup thick plain yogurt such as Fage (or drain plain yogurt very well)3 tablespoons sour cream1/2 cucumber, peeled, seeded and grated1/4 teaspoon garlic powder1/2 teaspoon Splenda1 teaspoon dried or 2 tablespoon fresh dill weedKosher salt and black pepper
In food processor place onion, parsley, and garlic. Pulse until finely minced. Add drained chickpeas and pulse just until they are mashed, but not pureed. (You could also pressed the garlic and grate the onion, and mash the chickpeas with a fork, if you don't have a food processor.) Transfer to a bowl and mix in the egg, cumin, cilantro, salt, pepper, oregano, cayene, lemon juice, baking powder, and olive oil. Stir in the bread crumbs. Let stand for 5 to 10 minutes to allow the crumbs to soak up the liquids and the patties will hold together better.
Heat a small amount of oil in a nonstick frying pan, or spray with nonstick spray. Heat pan over medium-low. Form patties from 1/8 cup of falafel mixture. These are very soft so keep them more rounded, as they will flatten slightly when turned. Fry patties until golden brown on each side. Serve with Tzatziki sauce. Makes about 14 patties.
In a small mixing bowl blend together the yogurt, sour cream, grated cucumber, garlic powder, Splenda, dill weed. Season with salt and pepper to taste. Chill. This is best if made several hours in advance.
Number of Servings: 7
Recipe submitted by SparkPeople user 777LULU.
Heat a small amount of oil in a nonstick frying pan, or spray with nonstick spray. Heat pan over medium-low. Form patties from 1/8 cup of falafel mixture. These are very soft so keep them more rounded, as they will flatten slightly when turned. Fry patties until golden brown on each side. Serve with Tzatziki sauce. Makes about 14 patties.
In a small mixing bowl blend together the yogurt, sour cream, grated cucumber, garlic powder, Splenda, dill weed. Season with salt and pepper to taste. Chill. This is best if made several hours in advance.
Number of Servings: 7
Recipe submitted by SparkPeople user 777LULU.
Nutritional Info Amount Per Serving
- Calories: 81.6
- Total Fat: 0.8 g
- Cholesterol: 0.0 mg
- Sodium: 205.0 mg
- Total Carbs: 15.5 g
- Dietary Fiber: 3.0 g
- Protein: 3.4 g
Member Reviews
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PETUNIAPIG
I only made the falafel recipe (have another one for the tzatziki) and it was delicious! Next time I'll probably double the amount of bread crumbs (or add another egg) as they were a little soft and fell apart easily when cooking. I also rolled them in flour before cooking for better browning. - 2/21/10
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AMEARS022
These tasted really good! Quite a bit of preparation though. Had them in tortillas with salad. I used 2 sml eggs & almost 1 cup breadcrumbs, 1/2 onion. Made 16 patties. Recorded mine each @ 95 cals, 10.6 carbs, 4.6 fat, 3.1 protein.Had 2 use a lot of oil to cook though as they were dry otherwise. - 11/19/11