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Cancer Nutrition Consortium

Falafel

Baking these, rather then frying, creates a much more healthful dish. Garnish with raita in a pita to quell those middle eastern cravings.

Serves 4.

Ingredients

  • 1 cup Chickpeas Dried
  • 1 cup Parsley Chopped
  • 1/2 Small Onion Diced
  • 2 Garlic Cloves Minced
  • 1 tsp Oregano
  • 1 tsp Cumin
  • 1 tsp Chili Powder
  • 1 tsp Salt
  • 1/2 tsp Baking Powder Low Sodium
  • 2 tbsp Olive Oil

Instructions

  1. Place chickpeas in large bowl and cover with at least 3 inches of water.
  2. Allow to sit overnight. Chickpeas will swell. Drain peas and place in a food processor.
  3. Add in onion, parsley, and garlic. Pulse mixture. You don’t want it chunky, but definitely want texture. Add oregano, cumin, chili powder, salt, baking powder, and 1 tablespoon olive oil. Pulse to combine.
  4. Roll mixture into 12 balls. Flatten balls into flat disks, about 1⁄2 inch thick.
  5. Refrigerate disks for 2 hours. Spread remaining olive oil on a baking sheet. Place disks on sheet and cook for 15 minutes.
  6. Flip and cook an additional 10 minutes.

Nutrition Info

Calories: 238

Total Fat: 10g

Saturated Fat: 1g

Sodium: 613mg

Potassium: 581mg

Total Carbohydrate: 31g

Dietary Fiber: 9g

Protein: 10g

Posted on: February 10, 2015

By: Chef John Rico Griffone

Rico Griffone is a graduate of the Culinary Institute of America and has worked as a consultant for the Culinary Institute’s “Menu for Healthy Kids” Research Program.