NUTRITION

SERVINGS

INGREDIENTS

0.75 cup canned chickpeas (≈180g)

0.25 cup red onion, chopped (≈40g)

2 garlic cloves

0.5 cup fresh parsley (loosely packed, ≈15g)

0.25 cup fresh cilantro (loosely packed, ≈4g)

1 teaspoon ground cumin

1 teaspoon ground coriander

0.5 teaspoon baking powder

1 teaspoon olive oil

2 tablespoons tahini

2 tablespoons lemon juice (for tahini sauce)

0.67 cup nonfat Greek yogurt (≈160g)

0.5 cup diced cucumber (≈52g)

0.5 cup halved cherry tomatoes (≈75g)

1 tablespoon finely chopped red onion (≈10g)

1 tablespoon lemon juice (for salad dressing)

PREPARATION

• 1

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

• 2

  In a food processor, combine the drained chickpeas, red onion, garlic, parsley, cilantro, ground cumin, ground coriander, and baking powder. Pulse until the mixture is coarse but holds together. Avoid over-processing to maintain texture.

• 3

  Shape the mixture into small patties or balls (about 4-5 for a serving). Lightly brush or spray them with olive oil.

• 4

  Place the falafel on the prepared baking sheet and bake for about 20-25 minutes, flipping halfway through to ensure even crisping.

• 5

  While the falafel bakes, prepare the creamy tahini sauce by whisking together tahini and 2 tablespoons lemon juice with a splash of water to achieve a smooth, drizzle-able consistency. Season with a pinch of salt and pepper.

• 6

  In a separate bowl, combine diced cucumber, halved cherry tomatoes, and 1 tablespoon finely chopped red onion. Drizzle with 1 tablespoon lemon juice, and season with salt and pepper to taste.

• 7

  For an extra boost of protein, serve the falafel with a side of nonfat Greek yogurt. Drizzle the yogurt over the baked falafel or serve it on the side.

• 8

  Plate the falafel with a generous drizzle of tahini sauce, a side of fresh cucumber tomato salad, and a dollop of Greek yogurt to complete your meal.