Falafel

Beans are one of humanity’s earliest cultivated crops, and, in turn, have been critical to the survival of ancient civilizations. Today, many cultures incorporate beans into their trademark dishes. One particular bean dish is falafel, a dish as popular in the Middle East as hamburgers are in the United States.

Ingredients

1 can (15 ounces or 425g) garbanzo beans, rinsed and drained

1 medium onion, coarsely chopped

1/4 cup (10g) packed parsley leaves

2 cloves garlic, minced

1/2 tsp (1g) ground cumin

3/4 tsp (1.5g) dried oregano leaves

2–3 tsp (10–15mL) lemon juice

Salt and pepper, to taste

1 cup (115g) dry plain bread crumbs, divided

1/4 cup (40g) chopped raisins

1 egg yolk

Olive oil cooking spray

Tomato-Cucumber Relish:

1/2 cup (100g) chopped tomato

1/2 cup (75g) chopped cucumber

1/3 cup (80g) fat-free plain yogurt

1/2 tsp (1g) dried mint leaves (optional)

Salt and pepper, to taste (sea salt if on a corn-free diet*)

Directions

Process garbanzo beans, onion, parsley, garlic, cumin and oregano in a food processor until smooth; season to taste with lemon juice, salt, and pepper. Stir in 1/2 cup (60g) bread crumbs, raisins and egg yolk.

Form bean mixture into 16 patties, using about 1 1/2 Tbsp (25mL) for each. Coat patties with remaining 1/2 cup (60g) 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.

To make Tomato-Cucumber Relish:

Combine tomato, cucumber, yogurt and mint leaves in small bowl. Season to taste with salt and pepper.

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The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2003.