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Fallen Falafel


Fallen Falafel

Fallen Falafel

Yield

Makes 12 servings

Ingredients

2 cans (15 ounces each) chickpeas
1/2 cup whole wheat flour
1/2 cup chopped fresh parsley
1/3 cup lemon juice
1/4 cup minced fresh onion
2 tablespoons minced garlic
2 teaspoons ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper or red pepper flakes
1/2 cup canola oil
2-1/2 cups tomato sauce
1/3 cup tomato paste
2 tablespoons lemon juice
2 teaspoons sugar
1 teaspoon dry onion powder
1/2 teaspoon salt

Preparation

  1. Preheat oven to 400°F. Coat baking sheet with nonstick cooking spray. To make falafel, drain chickpeas, reserving 1/4 cup liquid. Combine chickpeas, reserved liquid, flour, parsley, lemon juice, onion, garlic, cumin, salt and pepper in food processor or blender; cover and process until well blended. Roll mixture into 36 (1-inch) balls and place 1 to 2 inches apart on baking sheet. Chill 15 minutes.
  2. Heat large nonstick skillet over medium-high heat. Add oil. Fry falafel in batches until browned. Place on baking sheet; bake 8 to 10 minutes.
  3. To make sauce, combine all ingredients in medium saucepan and simmer over medium-low heat 20 minutes. Serve with warm falafel. Garnish as desired.

Hint

Falafel also may be baked completely to reduce fat content. Spray balls lightly with nonstick cooking spray and bake on baking sheet 15 to 20 minutes, turning once.

Nutritional Information

Serving Size: 3 pieces falafel with 1/4 cup sauce
Sodium 701 mg
Protein 6 g
Fiber 5 g
Carbohydrate 26 g
Saturated Fat 1 g
Total Fat 7 g
Calories from Fat 34 %
Calories 191

Dietary Exchange

Vegetable 1
Starch 1-1/2
Fat 1

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