NUTRITION

SERVINGS

INGREDIENTS

1 cup Chickpeas (USDA: Legumes, chickpeas, mature seeds, raw) ~164g

1 large Egg (whole) ~50g

1 large Egg White ~33g

1/4 cup chopped Onion ~40g

2 cloves Garlic ~6g

1/4 cup chopped Fresh Parsley ~15g

1 tsp Ground Cumin

1 tsp Ground Coriander

1/2 tsp Baking Powder

1/2 tbsp Olive Oil

1 tbsp Tahini ~15g

2 tbsp Nonfat Greek Yogurt ~30g

1 tbsp Lemon Juice ~15g

Salt & Pepper to taste

PREPARATION

• 1

  If using canned chickpeas, drain and rinse; if using dried, soak overnight and cook until tender. Pat dry.

• 2

  In a food processor, combine chickpeas, whole egg, egg white, chopped onion, garlic, fresh parsley, ground cumin, ground coriander, baking powder, salt, and pepper. Pulse until the mixture is coarse but holds together. Do not over-process to maintain texture.

• 3

  Form the mixture into small balls or patties, about 3 inches in diameter.

• 4

  Heat olive oil in a non-stick skillet over medium heat. Fry the falafel patties for 3-4 minutes per side until golden and crispy. Transfer to a paper towel-lined plate to drain excess oil.

• 5

  For the tahini sauce, in a small bowl, whisk together tahini, nonfat Greek yogurt, and lemon juice. Add a tablespoon of water at a time if needed to reach a smooth, drizzable consistency. Adjust salt and pepper to taste.

• 6

  Serve the warm falafel drizzled with the creamy tahini sauce. Enjoy as a satisfying meal any time of the day.