1 can (15 ounces) Garbanzo
beans or 1 1/2 cups cooked dry-packaged Garbanzo beans, rinsed,
drained
1 medium onion, coarsely chopped
1/4 cup packed parsley leaves
2 cloves garlic, minced
1/2 teaspoon ground cumin
3/4 teaspoon dried oregano leaves
2 to 3 teaspoons lemon juice
Salt and pepper, to taste
1 cup dry plain bread crumbs, divided
1/4 cup chopped raisins
1 egg yolk
Olive oil cooking spray
Tomato-Cucumber Relish (recipe follows)
Process Garbanzo beans,
onion, parsley, garlic, cumin, and oregano in food processor
until smooth; season to taste with lemon juice, salt, and pepper.
Stir in 1/2 cup bread crumbs, raisins, and egg yolk.
Form bean mixture into
16 patties, using about 1 1/2 tablespoons for each. Coat patties
with remaining 1/2 cup bread crumbs.
Spray large skillet with
cooking spray; heat over medium heat until hot. Cook falafel
over medium heat until browned on the bottom, 2 to 3 minutes.
Spray tops of falafel with cooking spray and turn; cook until
browned on the bottom, 2 to 3 minutes. Arrange 4 falafel on each
plate; serve with Tomato-Cucumber Relish.
Makes 4 servings.
Tomato-Cucumber Relish
1/2 cup chopped tomato
1/2 cup chopped cucumber
1/3 cup fat-free plain yogurt
1/2 teaspoon dried mint leaves (optional)
Salt and pepper, to taste
Combine tomato, cucumber,
yogurt, and mint leaves in small bowl; season to taste with salt
and pepper.
Makes about 1 cup
Nutrient Information Per serving: Calories
311; Fat 4g; % Calories from Fat 12; Carbohydrate 58g Folate
105mcg; Sodium 575mg; Protein 12g; Dietary Fiber 7g; Cholesterol
54mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
