Falafel (Basic Recipe) from Healthy Diabetic Recipes

Falafel (Basic Recipe) Recipe

Recipe Ingredients:

2 cups Garbanzo Beans, cooked
2 tbsp Parsley, freshly chopped
and rinsed 1/2
1/2 tsp Salt
1/3 cup Water
1/4 tsp Black Pepper, freshly ground
1 slice Wheat Bread, crustless firm
1/4 tsp Cumin, torn into pieces
1 tbsp Unbleached All-Purpose Flour
1/4 tsp Basil
1/2 tsp Baking Soda
1/4 tsp Marjoram
3 Garlic Cloves, finely
1 tbsp Tahini (Sesame Seed Paste), chopped
1 Egg White

Recipe Instructions:

Cayenne Pepper, to taste Flour, for coating the falafel
Puree the garbanzos in a food processor or in a blender.

Add the remaining ingredients, except the flour and mix well. The mixture will be soft.

Form the mixture into 1-inch balls or patties and coat with flour.

Bake in a preheated 350 F oven for 15 to 20 minutes.

To make a falafel sandwich, cut a piece of pita bread in half and put 2 to 3 falafel balls or patties into the open halves. Add lettuce, alfalfa sprouts, sliced tomatoes, green onions and low-fat Yogurt Dressing or Tahini Dressing.

Yield: 5 servings, 20 balls
One Serving = 4 balls Calories: 158 Protein: 7 g Fat: 5 g Carbohydrate: 23 g Fiber: 3.3 g Cholesterol: 0 mg Sodium: 341 mg Potassium: 237 mg
Exchange: 1-1/2 Starch/Bread 1/2 Medium-Fat Meat
Source: "The U.C.S.D. Healthy Diet for Diabetes, a Comprehensive Nutritional Guide and Cookbook," by Susan Algert, M.S., R.D.; Barbara Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.

Shared by: Norman R. Brown

Servings: 5

“Food for all is a necessity. Food should not be a merchandise, to be bought and sold as jewels are bought and sold by those who have the money to buy. Food is a human necessity, like water and air, it should be available.”

~ Pearl Buck (1892-1973) American Nobel Prize winning author.

 

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