Falafel is made with chickpeas (gabañzo beans). Most of the time, falafel is fried; try baking them...
(Arabic) الفلافل مع الزبادي
/alfalafil mae alzzabadi/
φαλάφελ με γιαούρτι (Greek)
/aláfel me giaoúrti/
Serves 4
Preheat the oven to 400F (205C)
A. Making the falafel:
1 1/2 cups (360 g) cooked chickpeas or a canned and rinsed
2 scallions or yellow onions, thinly sliced
1/2 cup (120 ml) frozen chopped organic spinach, thawed and squeeze out the liquid
1/4 cup (60 ml) chopped cilantro or parsley
1 organic egg white
2 tsp. (10 ml) grated organic lemon zest (save the juice for the sauce)
1 finely chopped garlic clove
1 tsp. (5 ml) each: coriander, cumin; baking powder
pinch or two of cayenne pepper and black pepper
1/2 cup (120 ml) flour or gluten-free almond flour
olive oil
1. Pulse the chickpeas in a food processor for 3-4 seconds.
2. Add the scallions/onions, spinach, cilantro/parsley, egg white, lemon zest, garlic, herbs and spices.
3. Pulse to make a coarse chunks but not smooth.
4. Put the mixture into a bowl, and add the baking powder, black pepper, 1/4 cup (60 ml) flour.
5. Mix together. If it is too wet and loose, stir in 1 Tbs. (15 ml) of flour.
6. Refrigerate for 30 minutes.
B. Making the yogurt:
1/2 organic cucumber, peeled and seeded
3/4 cups (180 ml) plain organic yogurt (or dairy-free almond yogurt)
juice of 1/2 organic lemon
pinch or two garlic powder and black pepper
1 tsp. (5 ml) olive oil
1. Line a medium plate with a paper towel.
2. Grate the cucumber on the towel and blot with another paper towel.
3. Put the grated cucumber into a bowl; add the yogurt, lemon juice, garlic powder and black pepper.
4. Drizzle the oil over the top.
C. Baking the chickpeas:
1. Add 1/4 cup (60 ml) flour to a large plate.
2. Scoop the chickpea mixture from the bowl, making 8 mounds.
3. Roll each mound in the flour, then gently press between your palms into a patty.
4. Lightly mist both sides of each patty with olive oil pan spray.
5. Line the baking sheet with parchment paper or pan spray the sheet.
6. Set the patties on the sheet. Bake about 20 minutes.
D. Serve:
with the yogurt.
E. Optional:
Bake and freeze on a sheet pan until semi-hard. Transfer to a freeze bag. Defrost in the oven or microwave. Slide into a pita or serve with rice or couscous.
