Homemade Falafel

If you like the chickpea patties in Mediterranean restaurants, you’ll love this lighter version. Recipe serves 8; serve with chopped lettuce, tomatoes, and warmed pita rounds.

Falafel

• 1 15-oz. can chickpeas, rinsed and drained
• 3 Tbs. tahini
• 1 large egg
• 2 Tbs. grated lemon zest
• 1½ tsp. ground cumin
• 1 clove garlic, minced (1 tsp.)
• 1 tsp. lemon juice
• 1 tsp. ground coriander
• ½ tsp. chili powder
• ¼ tsp. salt (or to taste)
• ¼ cup all-purpose flour
• 2 Tbs. finely chopped onion
• 2 Tbs. chopped parsley
• ½ tsp. baking powder
• Olive oil, for frying

Yogurt Sauce

• 2 cups plain nonfat yogurt
• 3 Tbs. chopped cilantro
• 2 Tbs. lemon juice
• 2 Tbs. grated lemon zest
• 1 Tbs. ground cumin

Directions

1. Make Falafel: Pulse chickpeas, tahini, egg, lemon zest, cumin, garlic, lemon juice, coriander, chili powder, and salt in blender or food processor until mostly smooth, but still chunky. Transfer to bowl, and stir in flour, onion, parsley, and baking powder.
2. Shape 1/4 cup chickpea mixture into 1-inch-thick patty, and place on platter. Repeat with remaining chickpea mixture. (Falafel patties can be made ahead and refrigerated overnight.)
3. Pour enough olive oil into large skillet to have 1/4 inch in bottom. Heat over medium-high heat. Place patties in pan, making sure patties don’t touch. Cook 3 minutes per side, or until golden brown. Transfer to paper-towel-lined platter to drain. Repeat with remaining patties. 
4. Make Yogurt Sauce: Combine all ingredients in serving bowl. Season with salt and pepper. Serve with warm Falafel.

Per Per serving (with 2 Tbs. Yogurt Sauce):

• Calories: 188
• Protein: 8 g
• Total Fat: 8 g
• Saturated Fat: 1 g
• Carbohydrates: 22 g
• Cholesterol: 27 mg
• Sodium: 383 mg
• Fiber: 4 g
• Sugar: 4 g