NUTRITION

SERVINGS

INGREDIENTS

3 cups canned chickpeas (rinsed and drained)

0.75 cup nonfat plain Greek yogurt

1 tablespoon tahini

1 teaspoon olive oil

0.25 cup chopped fresh parsley

0.25 cup chopped fresh cilantro

0.25 cup finely chopped red onion

3 garlic cloves

1 teaspoon ground cumin

1 teaspoon ground coriander

0.5 teaspoon baking powder

0.5 teaspoon salt

Juice of 1/2 lemon

PREPARATION

• 1

  Preheat your oven to 400°F and line a baking sheet with parchment paper.

• 2

  In a food processor, combine the chickpeas, chopped red onion, garlic, parsley, cilantro, ground cumin, ground coriander, baking powder, and salt. Pulse until the mixture is coarsely blended, taking care not to over-process; you want a slightly chunky texture.

• 3

  Transfer the mixture into a bowl and gently fold in the nonfat Greek yogurt. The yogurt not only binds the mixture but also contributes to creaminess in the lemon-garlic tahini sauce.

• 4

  Using your hands, shape the mixture into small patties or balls, about the size of a golf ball. Place them on the prepared baking sheet. Lightly brush or spray the tops with olive oil to help achieve a crispy exterior.

• 5

  Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the falafel are golden and crispy on the outside.

• 6

  While the falafel bake, prepare the lemon-garlic tahini sauce by mixing the tahini with the juice of 1/2 lemon. If desired, add a small crushed garlic clove or an extra pinch of salt. Thin the sauce with a tablespoon of water if it’s too thick.

• 7

  Remove the falafel from the oven once done and serve warm with the lemon-garlic tahini sauce for dipping. This dish makes two hearty servings.