Falafel

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A flavorful and hearty vegetarian dish. Serve as a main dish or form into small round balls instead of patties for a creative appetizer.

290
Calories
9g
Fat
11g
Protein

Ingredients

1 small onion (minced)
2 cn garbanzo beans (15.5oz each, rinsed and drained)
6 clv garlic (minced)
2 t ground cumin
2 t ground coriander
1 t salt
2 t hot sauce
3 T olive oil
1 c Stonyfield Organic Low Fat Plain Yogurt
3/4 c corn meal (divided)
Nutrition Information: 
Calories: 
290
Calories from Fat: 
80
Total Fat: 
9g
Saturated Fat: 
1.5g
Sodium: 
500mg
Total Carbohydrate: 
42g
Dietary Fiber: 
7g
Sugars: 
4g
Protein: 
11g
Vitamin A: 
2%
Vitamin C: 
6%
Calcium: 
15%
Iron: 
15%

Preparation:

Step 1

Cook the onions in 1 tablespoon of olive oil in a skillet over medium heat until soft and translucent.

Step 2

Pulse the garbanzo beans, yogurt, 1/4 cup cornmeal, garlic, cumin, coriander, salt, and hot sauce in a food processor or blender until smooth.

Step 3

Transfer to a bowl and stir in the onions; cover and chill for 30 minutes.

Step 4

Place 1/2 cup cornmeal in a shallow dish.

Step 5

Form the garbanzo bean dough into 6 patties, 1/2-inch thick and roll in cornmeal.

Step 6

Heat 2 tablespoons of olive oil in a large skillet over medium heat.

Step 7

Cook the falafel cakes until browned on both sides, about 5 minutes per side.

Step 8

Serve as a sandwich in pita bread with tzatziki or on a bed of greens.

Ingredients

1 small onion (minced)
2 cn garbanzo beans (15.5oz each, rinsed and drained)
6 clv garlic (minced)
2 t ground cumin
2 t ground coriander
1 t salt
2 t hot sauce
3 T olive oil
1 c Stonyfield Organic Low Fat Plain Yogurt
3/4 c corn meal (divided)
Nutrition Information: 
Calories: 
290
Calories from Fat: 
80
Total Fat: 
9g
Saturated Fat: 
1.5g
Sodium: 
500mg
Total Carbohydrate: 
42g
Dietary Fiber: 
7g
Sugars: 
4g
Protein: 
11g
Vitamin A: 
2%
Vitamin C: 
6%
Calcium: 
15%
Iron: 
15%

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