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Falafel Recipe

Looking for an easy falafel recipe? Learn how to make falafel using healthy ingredients.


Submitted by g00dbyepants

Makes 4 servings



http://allrecipes.com/Recipe/Chickpea-Falafel-Burgers/Detail.aspx

Recipe Ingredients for falafel

1 spray cooking spray
2 green onions, chopped
3/4 cup diced fresh mushrooms
3 cloves garlic, chopped
1 can (15.5 ounces) garbanzo beans, with liquid
1 1/2 tablespoons chopped fresh cilantro
1 1/2 teaspoons minced fresh parsley
1 1/2 tablespoons curry powder
1/2 teaspoon ground cumin
1/2 cup dry bread crumbs
2 egg whites
2 sprays cooking spray

Recipe Directions for falafel

  1. Heat 1 tablespoon of oil in a large skillet over medium-high heat. Add green onions and mushrooms, and fry until tender, stirring frequently.

  2. Combine the garbanzo beans (with liquid) and garlic in the container of a blender or food processor. Blend until smooth, and transfer to a medium bowl. Stir in the mushrooms and onions. Mix in the cilantro, parsley, curry powder and cumin. Add the bread crumbs and egg whites, and mix until thoroughly blended. You can let the mixture sit in the refrigerator to blend flavors at this point, or go on to frying.

  3. Heat enough oil to cover the bottom of a large skillet over medium heat. Form the bean mixture into 4 balls, and flatten into patties. Place the burgers in the hot skillet, and fry for about 5 minutes on each side, until nicely browned.

Categories

Main Dish

Nutrition Facts
Serving Size 119.3g
Amount Per Serving
Calories
153
Calories from Fat
25
% Daily Value*
Total Fat
2.8g
4%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
131mg
5%
Potassium
171mg
5%
Total Carbohydrates
22.4g
7%
Dietary Fiber
4.3g
17%
Sugars
1.4g
Protein
9.0g
Vitamin A 3% Vitamin C 6%
Calcium 5% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
B+
  Good points
  • Very low in saturated fat
  • No cholesterol
  • High in dietary fiber
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