Falafel Recipe

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


Submitted by showard873

Makes 4 servings



These high-fiber falafels patties, made of spiced garbanzo beans and grains, can be served alone or as filling ingredients in pita bread.

Recipe Ingredients for Falafel

15 oz Garbanzo Beans
0.25 cup Parsley
2 clove Garlic
0.5 tsp Cumin
0.75 tsp Oregano, Ground
30 grams Lemon Juice, Canned Or Bottled
0.25 tsp Salt, Table
0.25 tsp Pepper, Black
2 oz Egg Whites
1 cup Bread Crumbs

Recipe Directions for Falafel

  1. FALAFEL: Process garbanzo beans, onion, parsley, garlic, cumin, and oregano in food processor until smooth; season to taste with lemon juice, salt, and pepper. Stir in 1/2 cup bread crumbs, raisins, and egg yolk.

  2. Form bean mixture into 16 patties, using about 1 1/2 tablespoons for each. Coat patties with remaining 1/2 cup bread crumbs.

  3. Spray large skillet with cooking spray; heat over medium heat until hot. Cook falafel over medium heat until browned on the bottom, 2 to 3 minutes. Spray tops of falafel with cooking spray and turn; cook until browned on the bottom, 2 to 3 minutes.

  4. TOMATO-CUCUMBER RELISH: Combine tomato, cucumber, yogurt, and mint leaves in a small bowl. Season to taste with salt and pepper.

  5. Arrange 4 falafel patties on each plate; serve with Tomato-Cucumber Relish

Categories

Main Dish

Nutrition Facts
Serving Size 169.7g
Amount Per Serving
Calories
238
Calories from Fat
29
% Daily Value*
Total Fat
3.2g
5%
Trans Fat
0.0g
Sodium
766mg
32%
Potassium
41mg
1%
Total Carbohydrates
41.6g
14%
Dietary Fiber
6.9g
28%
Sugars
3.9g
Protein
11.8g
Vitamin A 7% Vitamin C 14%
Calcium 3% Iron 23%
* 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
82% confidence
C+
  Good points
  • No saturated fat
  • High in dietary fiber
  •   Bad points
  • High in sodium
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement