Healthy Recipe: A Mid East Feast: Falafel
Since I've stayed at home with Noah, I've been trying to use this opportunity to try new meal ideas. In addition, I've been trying to keep them somewhat healthy. In Parents magazine, several months ago, they mentioned that eating one vegetarian meal a week was beneficial to the heart.
Then in the March 2010 issue, they provided a recipe for Falafels. This crunchy falafel is a great burger alternative and packs a healthy protein punch.
One (1) 15 oz can garbanzo beans
1/4 c. shredded carrots
Three (3) tbsp. sesame tahini, divided
1/2 tsp ground cumin
1/3 c. plain low fat yogurt
2 tbsp. lemon juice
Eight (8) mini whole wheat pita pockets
2 tbsp. all purpose flour
1 & 1/2 tsp. pre chopped garlic
1/4 tsp. salt
1/8 tsp. pepper
1 tbsp. olive oil or spray
* Preheat oven t 425 degrees
* Rinse and drain garbanzo beans and mash together with carrots, flour, 2 tbsp. Tahini, 1 tbsp. water, garlic, cumin, salt and pepper (Note: It is OK to have bits of beans in mash)
* Grease a cookie sheet with olive oil or spray and shape mixture into 16 patties about the size of a half dollar.
* Place on cookie sheet and brush with more olive oil.
* Bake for 10 minutes or until crispy - turning once.
* While baking, mix yogurt, remaining tahini and lemon juice in small bowl. Add water by the tablespoon if sauce is stiff.
* Stuff falafel, tomato (even lettuce) into pitas. Serve with yogurt sauce on side as dipper, along with fresh veggies such as cucumber and red or green peppers.
NOTE: I prefer simply using a ranch dip rather than the yogurt dip, but that was a personal preference.