Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Low Sodium Reduced Fat Baked Falafel Recipe

Looking for an easy Low Sodium Reduced Fat Baked Falafel recipe? Learn how to make Low Sodium Reduced Fat Baked Falafel using healthy ingredients.


Submitted by bettypage4

Makes 40 servings



A crunchy, healthy Mediterranean food that makes a great sandwich, dinner or snack. I modified a recipe posted by Marian on Allrecipes.com to make it diet and heart friendly and improved the flavor.

Recipe Ingredients for Low Sodium Reduced Fat Baked Falafel

325 grams garbanzo beans, (weight of hydrated and cleaned beans)
1/2 cup onion, cut into chunks
100 grams red potato, cut into chunks
2 cloves garlic, peeled
1 tbsp cilantro
1/2 tbsp coriander seed, fresh seeds taste best, but preground is ok. Use less preground coriander
2 tsp ground cumin
1/4 tsp salt
1/2 tsp black pepper, ground
1/4 cup lime juice (or lemon)
3 tsp parsley, fresh is best
3 tsp olive oil
1/2 cup whole wheat flour
1 large egg
1/2 tbsp baking powder
1 tsp canola oil

Recipe Directions for Low Sodium Reduced Fat Baked Falafel

  1. Set the oven to 350 degrees.

  2. While the oven heats, create the falafel mix.

  3. Put the garbanzo beans into the food processor and pulse them until chopped. Increase the speed until the garbanzo beans are almost pureed.

  4. Add the next 11 ingredients and puree. The mixture should form a loose paste.

  5. Next, add the flour, egg and baking powder. Mix thoroughly.

  6. Place in freezer immediately. Chill mixture 10 minutes.

  7. Use canola oil to grease a pan thoroughly. Use a tablespoon to scoop spoonfuls onto pan. Gently place spoonfuls and place in oven. Cook on one side for 10 minutes then turn falafel over. The bottoms should be light gold/brown. Cook an additional 10 minutes.

  8. Serve hot with tzatziki sauce, tahini sauce, tomato, cucumbers, purple onions and tortillas, pitas or on a bed of lettuce. You can also pan fry them, but they will not be as low fat or low calorie. Enjoy!

Categories

Beans, Appetizers, Main Dish, Snacks, Mediterranean, Cocktail Party, Fourth of July, Super Bowl, Bake, Vegetarian, Kosher

Nutrition Facts
Serving Size 17.5g
Amount Per Serving
Calories
45
Calories from Fat
10
% Daily Value*
Total Fat
1.1g
2%
Saturated Fat
0.1g
1%
Trans Fat
0.0g
Cholesterol
5mg
2%
Sodium
19mg
1%
Potassium
112mg
3%
Total Carbohydrates
6.9g
2%
Dietary Fiber
1.5g
6%
Sugars
1.0g
Protein
1.9g
Vitamin A 0% Vitamin C 2%
Calcium 2% Iron 4%
* 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
A-
  Good points
  • Low in saturated fat
  • Low in sodium
  • High in dietary fiber
  • High in manganese
  • High in phosphorus
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement