NUTRITION

SERVINGS

INGREDIENTS

1 cup canned chickpeas (drained, ~164g)

1/4 cup chopped red onion (~40g)

2 garlic cloves

1/4 cup fresh chopped parsley

1 tsp ground cumin

1/2 tsp baking powder

1/2 tbsp olive oil (for pan-frying)

1/2 medium cucumber (~100g)

1 medium tomato (~123g)

1 tbsp lemon juice

1 tsp extra virgin olive oil (for dressing)

2 tbsp hemp seeds

1/2 cup nonfat Greek yogurt (for serving)

PREPARATION

• 1

  In a food processor, combine the canned chickpeas, red onion, garlic, and fresh parsley. Pulse until coarsely blended while retaining some texture.

• 2

  Add the ground cumin, baking powder, salt, and pepper. Pulse a few times more until the mixture holds together slightly.

• 3

  Form the mixture into small patties, about 4-5 falafel patties.

• 4

  Heat a non-stick skillet over medium heat and add 1/2 tablespoon of olive oil. Lightly press the patties in the pan to create a thin layer and cook until crisp and browned on both sides, about 3-4 minutes per side.

• 5

  While the falafel cooks, prepare the salad by dicing the cucumber and tomato into bite-sized pieces. Place them in a bowl and drizzle with lemon juice and 1 teaspoon of extra virgin olive oil. Toss gently to coat.

• 6

  Sprinkle the hemp seeds over the salad for a nutty crunch.

• 7

  Serve the warm crunchy falafel alongside the fresh cucumber-tomato salad with a side of nonfat Greek yogurt to add a creamy, tangy contrast.