Homemade Falafel

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If you like the deep-fried chickpea patties in Mediterranean restaurants, you'll love this lighter version. Pair them with a crisp, slightly fruity rose or white wine to complement the dried spices in the mix. Serve with chopped lettuce, tomatoes, and warmed pita rounds.

Servings: Serves 8

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Ingredients

Falafel

1 15-ounce can chickpeas, rinsed and drained
3 tablespoons tahini
1 large egg
2 tablespoons grated lemon zest
1 1/2 teaspoons ground cumin
1 clove garlic, minced (1 teaspoon)
1 teaspoon lemon juice
1 teaspoon ground coriander
1/2 teaspoon chili powder
1/4 teaspoon salt (or to taste)
1/4 cup all-purpose flour
2 tablespoons finely chopped onion
2 tablespoons chopped parsley
1/2 teaspoon baking powder
Olive oil, for frying

Yogurt Sauce

2 cups plain nonfat yogurt
3 tablespoons chopped cilantro
2 tablespoons lemon juice
2 tablespoons grated lemon zest
1 tablespoon ground cumin

Directions

To make Falafel: Pulse chickpeas, tahini, egg, lemon zest, cumin, garlic, lemon juice, coriander, chili powder, and salt in blender or food processor until mostly smooth, but still chunky. Transfer to bowl, and stir in flour, onion, parsley, and baking powder.

Shape 1/4 cup chickpea mixture into 1-inch-thick patty, and place on platter. Repeat with remaining chickpea mixture. (Falafel patties can be made ahead and refrigerated overnight.)

Pour enough olive oil into large skillet to have 1/4 inch in bottom. Heat over medium-high heat. Place patties in pan, making sure patties don't touch. Cook 3 minutes per side, or until golden brown. Transfer to paper-towel-lined platter to drain. Repeat with remaining patties.

To make Yogurt Sauce: Combine all ingredients in serving bowl. Season with salt and pepper. Serve with warm Falafel.

Nutrition Facts

Calories 188, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 27 mg, Sodium 383 mg, Carbohydrate 22 g, Fiber 4 g, Protein 8 g, Sugars 4 g.
Percent Daily Values are based on a 2,000 calorie diet

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Chickpea Burgers & Tahini Sauce

Rather than a heavy, fried falafel, here's an updated version of this pocket sandwich: a light chickpea patty served in a whole-wheat pita with a flavorful but light tahini sauce.

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