Title: Falafel (Basic Recipe)
Categories: Diabetic Mideast Bean Vegetarian
Yield: 5 Servings

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

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.

Yield: 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

previous

next