Falafel Patties [RECIPE]

Be Fit Basics: Falafel Patties
Adapted from Cooking Light

Serve on top salad greens, like arugula, or with vegetables in a whole wheat pita

Ingredients:

½ cup finely diced red onion, divided
1 tbsp Dijon mustard
1½ tsp ground cumin
½ tsp paprika
1/8 tsp salt
¼ cup fresh cilantro, chopped
1 (15 oz.) can of chickpeas, drained
1 slice (1 oz.) whole wheat bread, torn into pieces
1 egg
1 egg white
2 tbsp olive oil

for the sauce

1 cup plain low fat Greek yogurt
½ cup diced cucumber
1 tsp lemon juice

Instructions:

In a food processor*, combine ¼ cup diced red onion (reserve the rest for the sauce), mustard, spices, salt, cilantro, chickpeas, bread, egg, and egg white, and pulse until just combined.  Divide the mixture into 8 portions, flattening each slightly.**

In a large sauté pan, heat the oil on medium heat and cook patties about 3 to 4 minutes per side, or until each is golden brown and cooked throughout. (Depending on the size of your pan, you may need to do this in 2 batches.)

In a medium bowl, mix yogurt, cucumber, lemon juice, and remaining diced onion together.

To serve, divide the cucumber sauce equally among the patties and pair with your choice of vegetables and/or pita, if desired.

Notes:

*If you don’t have a food processor, use a blender, handheld potato masher, or large fork.
**Chilling the patties in the fridge 30 minutes before frying will help them stay together.

Yield: 4 servings

NUTRITION INFORMATION PER SERVING (2 patties plus cucumber sauce):

CALORIES: 270 calories
PROTEIN: 15 g
SODIUM: 275 mg
CARBOHYDRATE: 26 g
FIBER: 5 g
FAT: 11 g
SAT FAT: 2 g

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Emily Gelsomin is a Clinical Nutrition Specialist at Massachusetts General Hospital. As a registered dietitian, she counsels medical nutrition therapy on an outpatient basis and works extensively with the hospital's employee wellness program, Be Fit. She is also a freelance food writer and is currently pursuing her master's degree in Gastronomy, a multi-disciplinary food studies program that examines the holistic role of food in historical and contemporary societies, at Boston University.

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