Falafel (Basic Recipe)

Servings: 5
Ingredients:

2 c  Garbanzo Beans, cooked,             2 tb Parsley, freshly chopped
-drained and rinsed               1/2 ts Salt
1/3 c  Water                             1/4 ts Black Pepper, freshly ground
1 sl Wheat Bread, crustless firm,      1/4 ts Cumin
-torn into pieces                 1/2 ts Turmeric
1 tb Unbleached All-Purpose Flour      1/4 ts Basil
1/2 ts Baking Soda                       1/4 ts Marjoram
3    Garlic Cloves, finely               1 tb Tahini (Sesame Seed Paste)
-chopped                                 --or- Olive Oil
1    Egg White

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.

Servings: 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

—–