About recipe

This Middle Eastern food is made of smashed chickpeas, herbs, and spices that are formed into small patties and baked or fried. Falafel can be added to a wrap, pitas, salad, or enjoyed as is.

Ingredients (serves 1)

Falafel:

• 2 (15 oz) cans chickpeas, drained and rinsed
• 1 small red onion, chopped
• 3 cloves garlic, minced
• 1/4 cup fresh parsley
• 1/4 cup fresh cilantro
• 2 teaspoons ground cumin
• Salt and pepper to taste
• 1/4 cup flour

Yogurt Dipping Sauce:

• 2 cups plain, non-fat Greek yogurt
• 1/2 cucumber
• 1 teaspoon fresh dill, chopped (or 1/2 teaspoon dried)
• 1/2 lemon, juice, and zest

Preparation

1. Preheat the oven to 375° F.
2. In a food processor, combine the chickpeas,
   onion, garlic, parsley, cilantro, cumin, salt, and
   pepper. Pulse until a thick, paste-like
   consistency is formed.
3. Remove the mixture from the food processor
   and place in a mixing bowl. Slowly add the flour,
   a few tablespoons at a time to create a
   “dough.”
4. Stop adding the flour once the dough is at a
   consistency where it holds together and is not
   crumbly. You may not use the whole 1/4 cup of
   flour.
5. Form small balls of falafel (about 2 tablespoons
   each) and flatten into patties.
6. Line a baking sheet with aluminum foil and
   spray with nonstick spray. Place the falafel on
   the tray and bake for 25-30 minutes, carefully
   flipping the falafel halfway through baking. You
   want a golden-brown color on both sides.
7. For the cucumber yogurt dipping sauce, start by
   grating the cucumber. Place the grated
   cucumbers in the center of a few paper towels
   and ring them out to remove some of the
   natural water.
8. Add the cucumbers to a bowl with the yogurt,
   dill, lemon juice, and lemon zest. Mix to
   combine. Season with salt and pepper to taste.
   Compiled