Fluffy Falafel & Tzatziki Recipe

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


Submitted by leighla17

Makes 7 servings



Healthy, protein filled easy lunch

Recipe Ingredients for Fluffy Falafel & Tzatziki

1 medium onion, finely chopped
1/2 cup fresh parsley or 1/4 cup dried parsley
2 cloves garlic, chopped
5 oz can chickpeas (garbanzo beans), drained
1 egg white
2 teaspoons cumin
1 teaspoon dried cilantro or 2 tablespoons fresh cilantro
1 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon oregano
1/8 teaspoon cayenne pepper
1 teaspoon lemon juice
1 teaspoon baking powder
1 tablespoon olive oil
1/3 cup fine dry bread crumbs, unseasoned
6 tablespoons canola oil or nonstick vegetable spray
3/4 cup plain yogurt, drained very well
3 tablespoons sour cream
1/2 cucumber, peeled, seeded and grated ? squeezed of excess water
1/4 teaspoon garlic powder
1/2 teaspoon Splenda
1 teaspoon dried dill weed or 2 tablespoon fresh dill weed
1/2 teaspoon salt
1/2 teaspoon black pepper

Recipe Directions for Fluffy Falafel & Tzatziki

  1. In food processor place onion, parsley, and garlic. Pulse until finely minced. Add drained chickpeas and pulse just until they are mashed, but not a paste You want very small chunks of beans. (You could also press the garlic, grate the onion, and mash the chickpeas with a fork, if you don?t have a food processor.)

  2. Transfer to a bowl and mix in the egg white, cumin, cilantro, salt, pepper, oregano, cayenne, lemon juice, baking powder, and olive oil. Stir in the bread crumbs. Chill for 15 minutes to allow the crumbs to soak up the liquids and the patties will hold together better.

  3. Heat a small amount of oil in a nonstick frying pan, or spray with nonstick spray. Heat pan over medium-low. Form patties from 1/8 cup of falafel mixture. These are very soft so keep them more rounded, as they will flatten slightly when turned. Fry patties until golden brown on each side. Serve with Tzatziki sauce. Makes about 14 patties.

  4. In a small mixing bowl blend together the yogurt, sour cream, grated cucumber, garlic powder, Splenda/sugar, dill weed. Season with salt and pepper to taste. Chill. This is best if made a couple hours in advance.

Categories

Beans, Main Dish, Greek

Nutrition Facts
Serving Size 122.6g
Amount Per Serving
Calories
217
Calories from Fat
146
% Daily Value*
Total Fat
16.2g
25%
Saturated Fat
2.2g
11%
Trans Fat
0.1g
Cholesterol
4mg
1%
Sodium
696mg
29%
Potassium
300mg
9%
Total Carbohydrates
14.7g
5%
Dietary Fiber
1.9g
8%
Sugars
3.6g
Protein
4.6g
Vitamin A 10% Vitamin C 16%
Calcium 13% 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
96% confidence
B-
  Good points
  • Very low in cholesterol
  •   Bad points
  • High in sodium
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