INGREDIENTS
Falafel
2
cans (15 ounces each) chickpeas
1/2
cup whole wheat flour
1/2
cup chopped fresh parsley
1/3
cup lemon juice
1/4
cup minced fresh onion
2
tablespoons minced garlic
2
teaspoons ground cumin
1/2
teaspoon salt
1/2
teaspoon ground red pepper or red pepper flakes
1/2
cup canola oil
Sauce
2‑1/2
cups tomato sauce
1/3
cup tomato paste
2
tablespoons lemon juice
2
teaspoons sugar
1
teaspoon dry onion powder
1/2
teaspoon salt
PREPARATION:
- Preheat oven to 400°F. Coat baking sheet with nonstick cooking spray. To make falafel, drain chickpeas, reserving 1/4 cup liquid. Combine chickpeas, reserved liquid, flour, parsley, lemon juice, onion, garlic, cumin, salt and pepper in food processor or blender; cover and process until well blended. Roll mixture into 36 (1-inch) balls and place 1 to 2 inches apart on baking sheet. Chill 15 minutes.
- Heat large nonstick skillet over medium-high heat. Add oil. Fry falafel in batches until browned. Place on baking sheet; bake 8 to 10 minutes.
- To make sauce, combine all ingredients in medium saucepan and simmer over medium-low heat 20 minutes. Serve with warm falafel. Garnish as desired.
Hint
Falafel also may be baked completely to reduce fat content. Spray balls lightly with nonstick cooking spray and bake on baking sheet 15 to 20 minutes, turning once.
This recipe appears in:
Halloween
NUTRITIONAL INFORMATION:
Serving Size:
3 pieces falafel with 1/4 cup sauce
Sodium
701 mg
Protein
6 g
Fiber
5 g
Carbohydrate
26 g
Saturated Fat
1 g
Total Fat
7 g
Calories from Fat
34 %
Calories
191
DIETARY EXCHANGE:
Vegetable
1
Starch
1-1/2
Fat
1
