Crispy Pan Seared Falafel

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Crispy Pan Seared Falafel

 

Serves 6

Use canned chickpeas to save time; rinse well under

cool water, and drain.

 

2 1/2 cups cooked (14 ounces) chickpeas

1/4 cup chopped onion4 ounces

2 tablespoons freshly squeezed lemon juice

1/4 cup peeled and grated zucchini

Pinch cayennepepper

1/2 teaspoon ground cumin

1/4 teaspoon ground coriander

1/2 teaspoon baking soda

1/2 teaspoon salt

1/8 teaspoon freshly ground black pepper

1/2 cup medium-chopped mixed fresh herbssuch as

parsley, mint, and cilantro

6 whole-wheat pitas

4 1/2 ounces romaine or Bibb lettuce(about 12 leaves)

 

1 1/2 pounds tomatoes, sliced into 1/4-inch rounds

1 small onion, peeled and sliced into 1/8-inch

rounds

1/3 cup fresh mint leaves

Olive-oil cooking spray

Tzatziki

 

1. Combine half the chickpeas, the onion, lemon

juice, 4 teaspoons water, zucchini, cayenne, cumin,

coriander, baking soda, salt, and pepper in a food

processor. Process until smooth. Transfer mixture to a

large bowl. Add remaining chickpeas to processor, and

pulse just until lumpy (should still have some

texture), six to eight pulses. Stir into chickpea

mixture. Stir in the herbs.

 

2. Use your hands to pat the mixture into twelve

2-inch patties, each weighing about 1 1/2 ounces.

Place each on a waxed-paper-lined baking sheet. Cover

with plastic wrap, and transfer to refrigerator for 30

minutes.

 

3. Spray a nonstick skillet with cooking spray.

Place skillet over medium heat, and cook three to four

patties at a time, until golden brown, 3 to 5 minutes

on each side. Transfer cooked patties to a heatproof

plate to keep warm in a 200° oven, if necessary.

 

4. To serve, toast pitas, and split them open.

Arrange lettuce, tomato, and red-onion slices on each.

Place two of the cooked patties on each pita. Sprinkle

each with mint leaves. Serve with Tzatziki.

 

Per serving: 309 calories, 4 g fat, 0 mg

cholesterol, 59 g carbohydrate, 667 mg sodium, 13 g

protein, 9 g dietary fiber.

 

 

 

 

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