Description
Try this Middle Eastern sandwich of chickpea and spice ‘meatballs,’ which are actually falafel that are oven-fried to keep their calorie count down. Serve with grilled pita wedges or pita pockets, diced tomatoes, shredded lettuce, and cucumber slices.
Ingredients
- cooking spray
- 2 tablespoons olive oil, divided
- 1 (15 ounce) can chickpeas, drained and rinsed
- ¾ onion, diced
- ¼ cup packed chopped fresh cilantro
- ¼ cup packed chopped fresh parsley
- 3 cloves garlic, smashed
- 1 small lemon, zested
- ½ teaspoon ground cumin
- ½ teaspoon kosher salt
- ½ teaspoon red pepper flakes
- ½ teaspoon baking powder
- ⅓ cup all-purpose flour
- 1 egg, beaten
- ½ cup plain Greek yogurt
- ¼ cup seeded and minced cucumber, squeezed dry
- 2 teaspoons fresh lemon juice
- 1 teaspoon minced garlic
- salt to taste
- 1 pinch cayenne pepper, or to taste
Instructions
- Coat a 9×13-inch metal baking pan with cooking spray and 1 tablespoon olive oil and place inside the oven. Preheat the oven to 375 degrees F (190 degrees C). C
- Combine chickpeas
- onion
- cilantro
- parsley
- garlic
- lemon zest
- cumin
- salt
- red pepper flakes
- and baking powder in a food processor. Pulse until minced but not yet pasty. Transfer to a bowl and stir in flour and egg until fully incorporated.
- Remove baking pan from the oven. Drop golfball-sized portions of chickpea mixture onto the hot pan.
- Bake in the preheated oven 15 to 20 minutes. Brush falafel with remaining olive oil and flip over. Continue baking until golden on both sides
- 15 to 20 minutes more.
- Meanwhile
- combine yogurt
- cucumber
- lemon juice
- and garlic in a bowl. Season with salt and cayenne pepper. Store in the refrigerator until ready to serve.
- Serve falafel with yogurt sauce.
Prep Time: 30 mins
Cook Time: 30 mins
Total Time: 1 hr
Servings: 4