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Homemade Falafel

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Nutritional Information

Serves 8

Amount Per per serving (with 2 Tbs. Yogurt Sauce):

Calories 188
Protein 8g
Total fat 8g
Carbs 22g
Cholesterol 27mg
Sodium 383mg
Fiber 4g
Sugars 4g

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

Ingredients

FALAFEL

  • 1 15-oz. can chickpeas, rinsed and drained
  • 3 Tbs. tahini
  • 1 large egg
  • 2 Tbs. grated lemon zest
  • 1½ tsp. ground cumin
  • 1 clove garlic, minced (1 tsp.)
  • 1 tsp. lemon juice
  • 1 tsp. ground coriander
  • ½ tsp. chili powder
  • ¼ tsp. salt (or to taste)
  • ¼ cup all-purpose flour
  • 2 Tbs. finely chopped onion
  • 2 Tbs. chopped parsley
  • ½ tsp. baking powder
  • Olive oil, for frying
  • YOGURT SAUCE

  • 2 cups plain nonfat yogurt
  • 3 Tbs. chopped cilantro
  • 2 Tbs. lemon juice
  • 2 Tbs. grated lemon zest
  • 1 Tbs. ground cumin

Directions

1. 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.

2. 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.)

3. 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.

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

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