Falafel and cucumber sauce

No need to use powdered mix or go out to a restaurant — making this vegetarian entree from scratch is surprisingly easily.

Mashed chickpeas are combined with onion, bread crumbs, egg and herbs, and fried. Serve with the cucumber sauce in a pita with tomatoes.

Prep time: 20 minutes
Cook time: 10 minutes
Total time until ready: 1 hour (30 minutes to chill sauce)
Servings: about 4 people (makes about 12 patties)

Ingredients

Falafel

falafel.jpg
This recipe, originally found on allrecipes.com was adapted by EatWell dietitians.

1 (15 ounce) can chickpeas (garbanzo beans), drained
1 onion
chopped ½ cup fresh parsley
2 cloves garlic
chopped (can use minced garlic from jar)
1 egg
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon salt
1 dash pepper
1 pinch cayenne pepper
1 teaspoon lemon juice
1 teaspoon baking powder
1 tablespoon olive oil
1 cup dry bread crumbs oil for frying

Cucumber sauce
1 (6 ounce) container plain yogurt
½ cucumber ‐ peeled, seeded, and finely chopped
1 teaspoon dried dill weed salt and pepper to taste
1 tablespoon mayonnaise

Directions

  1. In a large bowl mash chickpeas until thick and pasty; don’t use a blender, as the consistency will be too thin. In a food processor, process onion, parsley and garlic until smooth. Stir into mashed chickpeas.
  2. In a small bowl combine egg, cumin, coriander, salt, pepper, cayenne, lemon juice and baking powder. Stir into chickpea mixture along with olive oil. Slowly add bread crumbs until mixture is not sticky but will hold together; add more or less bread crumbs, as needed. Form 10‐12 balls and then flatten into patties.
  3. Heat 1 inch of oil in a large skillet over medium‐high heat. Fry patties in hot oil until brown on both sides.
  4. In a small bowl combine yogurt, cucumber, dill, salt, pepper and mayonnaise. Chill for at least 30 minutes.
Advertisements

5 thoughts on “Falafel and cucumber sauce

    1. Hi Kim,
      Thanks for the question about nutrition values. Karen and I do our best to choose healthful recipes that promote the possibility and ease of home-cooked foods to a wide spectrum of readers. With that mission in mind, we try not to focus on numbers. However, we do appreciate that many readers have specific health definitions and goals and may choose recipes accordingly. In the future, we will include nutrition information as possible in order to try to reflect the interests of all. Nutrition info for this recipe is below:
      4 servings (info given per serving)
      586 kcal
      33.1 g fat
      59.5 g carbohydrates
      14.7 g protein

      Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s