Falafels

Falafels

From: Cuisine at Home, Issue No. 73
Makes: 4 servings (3 falafels each)
Total Time: 1 hour
Nutrition: per 3 falafels with 1/4 of yogurt sauce - 242 cal; 10g fat (1 sat); 46 mg chol; 31g carbs; 463 mg sodium; 5 g fiber; 10 g protein.

Ingredients:

For the falafels:

• 2 tbs olive oil
• 1 can chickpeas, drained and rinsed (15oz)
• 1 cup diced onion
• 3 garlic cloves, smashed
• 1/4 cup each packed fresh cilantro and parsley
• zest of one small lemon
• 1/2  tsp salt
• 1/2 tsp ground cumin
• 1/2 tsp red pepper flakes
• 1/2 tsp baking powder
• 1/3 cup all purpose flour
• 1 egg, beaten

For the Yogurt Sauce:

• 1/2 cup plain nonfat yogurt
• 1/4 cup seeded and minced cucumber squeezed dry
• 2 tsp fresh lemon juice
• 1 tsp minced garlic
• salt and cayenne pepper

To Serve:

• Grilled pita wedges
• Diced tomatoes
• shredded lettuce
• cucumber slices

Instructions:

1. Coat a 9 x 13-inch metal baking pan with nonstick spray and 1 tbs olive oil and place inside oven. Preheat oven to 375 degrees.
2. Pulse chickpeas, onion, 3 garlic cloves, cilantro, parsley, zest, salt, cumin, pepper flakes, and baking powder in a food processor until minced but not a paste. Transfer to a bowl and stir in flour and egg until fully incorporated.
3. Drop mixture into balls the size of golf balls onto hot baking sheet (a No. 30 scoop works well) and bake 20 minutes. Brush falafels with remaining oil, flip, and bake until golden on both sides, 15-20 minutes more.
4. Combine yogurt, cucumber, lemon juice, and 1 tsp minced garlic in a bowl. season to taste with salt and cayenne. Chill until ready to serve.
5. Serve falafels with grilled pita wedges, diced tomatoes, shredded lettuce, cucumber slices, and yogurt sauce.