We love eating different cuisines but we aren’t big on going out to eat. I am slowly trying out different cuisines besides American, Italian, Mexican, and Chinese. Greek is my new favorite, and falafel is the main reason why!
We have been eating hummus for a few years now. I make big batches of beans in the crockpot instead of using canned. I freeze the remaining portions and take them out as needed to make quick easy meals. One of those meals is this falafel! Its great as a side dish alongside greek marinated meat and tzatziki sauce or stuffed into a pita with some cucumber and feta.
We had only ever had falafel from a restaurant and its of course fried. This version is much healthier since I get a nice crust on the stove first using a little olive oil, but then finish it off in the oven.
3 green onions, diced
2 cups garbanzo beans, rinsed and drained
1/4 cup chopped fresh parsley (or 1 Tbs dry)
3 cloves garlic, minced
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon salt
1/4 teaspoon baking soda
2 tablespoons whole wheat flour
1 egg, beaten
2 teaspoons olive oil
Mix all ingredients together besides olive oil. Mash well with a potato masher, pastry cutter, or pulse in food processor. You wanted it roughly mashed but a few chunks left in there.
Heat olive oil over medium high heat. Form into tablespoon sized balls with your hands, squeezing tightly so they don’t fall apart, or larger patties. Place in the olive oil and brown all sides.
Move to a silpat baking sheet and bake in the oven at 400 for 10-15 minutes.
fat: 5 g
Sodium: 251 mg (10%)
Carbohydrates: 18.6 g
Dietary Fiber: 5 g
Sugars: 3 g
Protein: 6.8 g