Falafel (basic recipe)

5 servings

Ingredients

Quantity Ingredient
2 cups Garbanzo Beans, cooked, drained and rinsed
⅓ cup Water
1 slice Wheat Bread, crustless firm, torn into pieces
1 tablespoon Unbleached All-Purpose Flour
½ teaspoon Baking Soda
3 Garlic Cloves, finely chopped
1 Egg White
2 tablespoons Parsley, freshly chopped
½ teaspoon Salt
¼ teaspoon Black Pepper, freshly ground
¼ teaspoon Cumin
½ teaspoon Turmeric
¼ teaspoon Basil
¼ teaspoon Marjoram
1 tablespoon Tahini (Sesame Seed Paste) or- Olive Oil

Directions

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: 1-½ Starch/Bread ½ 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

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