Monday, April 14, 2014

"Meatless Monday Recipe" - Falafel

This week's "Meatless Monday" Recipe comes from one of my favorite sites, Cook's Recipes. Beans, Onions, and Garlic are just 3 of the items that go in Falafel. The link is at the bottom of the post, Enjoy!



Falafel

No recipe image available.Seasoned, breaded and fried ground garbanzo bean (chickpea) patties served with a creamy, fresh tomato-cucumber relish.

Recipe Ingredients:

1 (15-ounce) can garbanzo beans, rinsed, drained (1 1/2 cups)
1 medium onion, coarsely chopped
1/4 cup packed parsley leaves
2 cloves garlic, minced
1/2 teaspoon ground cumin
3/4 teaspoon dried oregano leaves
2 to 3 teaspoons lemon juice
Salt and ground black pepper, to taste
1 cup dry plain bread crumbs - divided use
1/4 cup chopped raisins
1 egg yolk
Olive oil cooking spray

Tomato-Cucumber Relish:
1/2 cup chopped tomato
1/2 cup chopped cucumber
1/3 cup fat-free plain yogurt
1/2 teaspoon dried mint leaves (optional)
Salt and ground black pepper, to taste

Cooking Directions:

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.
Form bean mixture into 16 patties, using about 1 1/2 tablespoons for each. Coat patties with remaining 1/2 cup bread crumbs.
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. Arrange 4 falafel on each plate; serve with Tomato-Cucumber Relish.
For Tomato-Cucumber Relish: Combine tomato, cucumber, yogurt, and mint leaves in small bowl; season to taste with salt and pepper. Makes 1 cup.
Makes 4 servings.

Nutritional Information Per Serving (1/4 of recipe): Calories 311; Fat 4g; % Calories from Fat 12; Carbohydrate 58g Folate 105mcg; Sodium 575mg; Protein 12g; Dietary Fiber 7g; Cholesterol 54mg.


http://www.cooksrecipes.com/mless/falafel_recipe.html

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