Falafel Basic Recipe
Ingredients| 2 cup garbanzo beans, cooked, drained and, rinsed 1/3 cup water 1 slice wheat bread, crustless firm, torn i, nto pieces 1 tbsp unbleached all-purpose flour 1/2 tsp baking soda 3 garlic cloves, finely chopped 1 egg white 2 tbsp parsley, freshly chopped 1/2 tsp salt 1/4 tsp black pepper, freshly ground 1/4 tsp cumin 1/2 tsp turmeric 1/4 tsp basil 1/4 tsp marjoram 1 tbsp tahini (sesame seed paste) -or- oli, ve oil |
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Cayenne Pepper, to taste Flour, for coating the falafel
Puree the garbanzos in a food processor or in a blender.
Add the remaining ingredients, except the flour and mix well. The
mixture will be soft.
Form the mixture into 1-inch balls or patties and coat with flour.
Bake in a preheated 350 F oven for 15 to 20 minutes.
To make a falafel sandwich, cut a piece of pita bread in half and put
2 to 3 falafel balls or patties into the open halves. Add lettuce,
alfalfa sprouts, sliced tomatoes, green onions and low-fat Yogurt
Dressing or Tahini Dressing.
Yield: 5 servings, 20 balls
One Serving = 4 balls Calories: 158 Protein: 7 g Fat: 5 g
Carbohydrate: 23 g Fiber: 3.3 g Cholesterol: 0 mg Sodium: 341 mg
Potassium: 237 mg
Exchange: 1-1/2 Starch/Bread 1/2 Medium-Fat Meat
Source: "The U.C.S.D. Healthy Diet for Diabetes, a Comprehensive
Nutritional Guide and Cookbook," by Susan Algert, M.S., R.D.; Barbara
Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.
Shared by: Norman R. Brown
Servings:
5
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