grilled falafel -x-

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Grilled Falafel (aicr)

 

Recipe By :Dana Jacobi, Something Different August, 1999

Serving Size : 4 Preparation Time :0:00

Categories : Grilling Lowfat

Sandwiches

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon extra virgin olive oil

1 small onion -- finely chopped

1 garlic clove -- minced

2 cups cooked chickpeas

or 15-ounce can drained

1 cup loosely packed cilantro leaves

1 cup loosely packed flat-leaf parsley

1 cup cooked long-grain rice -- white or brown

1 teaspoon curry powder

1/4 teaspoon cayenne pepper

1 tablespoon fresh lemon juice

3/4 cup dry bread crumbs

 

Heat the oil in a medium, non-stick skillet over medium-high heat. Saute the

onion and garlic until the onion is soft and the garlic golden, about 4 minutes.

Let cool.

 

Place the sauteed onion in a food processor. Add the chickpeas. Pulse to

coarsely chop the beans. Add the cilantro, parsley, rice, curry, and cayenne.

Pulse until all the ingredients are finely chopped and evenly distributed. Turn

the mixture into a bowl.

 

Add the lemon juice and 1/4 cup of the bread crumbs. With your hands, knead

until this mixture is like a moist dough. Have the remaining bread crumbs ready

in a shallow dish or bowl. Scooping up 1/4 cup at a time, form the chickpea

mixture into patties. Coat lightly with bread crumbs. Repeat, making eight

3-inch patties.

 

Heat the grill, griddle or cast iron skillet. Brush lightly with oil. Add the

falafel, placing them one inch apart. Cook 4 minutes, until brown in spots. Turn

and cook another 4 minutes, to brown lightly on second side. Or, heat the

broiler and place the falafel in a foil-lined shallow pan. Broil 3 minutes, turn

and cook on the other side for 3 minutes. Serve immediately.

 

Description:

" Light: crisp on outside, soft on inside. "

Source:

" American Institute for Cancer Research "

 

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Per serving: 344 Calories (kcal); 7g Total Fat; (18% calories from fat); 14g

Protein; 58g Carbohydrate; 0mg Cholesterol; 206mg Sodium

Food Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1

Fat; 0 Other Carbohydrates

 

Serving Ideas : Tucked falafel into a pita pocket. Add chopped tomato, shredded

lettuce, sliced cucumber and fresh onion rings.

 

NOTES : Grilling the patties produced perfect, low-fat falafel. It crisped the

outside quickly and left the inside moist. This method worked equally well

outdoors, on a gas grill, and indoors, using either a ridged, cast-iron pan or

the broiler. Finally, the flavor added by grilling was as delicious as that from

frying the falafel.

Nutr. Assoc. : 0 0 0 0 0 383 1036 2840 0 0 0 0

 

 

 

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