| Health Mail Vol.1 Issue 2 | Title : Middle Eastern Baked Falafel | 1/1 |
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This recipe is suitable for vegetarians and, because it is baked, also suitable for diabetics and those on a low-fat diet. It can be gluten free if you serve gluten free bread with it instead of pita bread. Baked Falafel 2 ½ cups canned chick peas (rinsed and drained) 2 large cloves garlic (minced) 2 tablespoons fresh parsley 2 teaspoons ground coriander 2 teaspoons ground cumin ½ teaspoon chilli powder Freshly ground black pepper Salt (optional, leave out if on a low salt diet as the canned chick peas will contain salt) Spray on cooking oil Yoghurt Tahini sauce 2 tablespoons low fat yoghurt 2 tablespoons tahini 1 tablespoon lemon juice 1 small clove garlic (minced) 1 teaspoon fresh parsley (minced) ground red pepper or hot pepper sauce ½ cup water Topping 2 tomatoes (chopped) ½ cup onions (minced) Lettuce and Pita bread To make the falafel: Preheat oven to 400°F (200°C) In the food processor: Combine chick peas, garlic, parsley, coriander, cumin, chilli powder, black pepper and salt to taste. Process until ingredients form a thick paste. Lightly coat a non-stick baking sheet with spray on cooking oil. Roll the chick pea paste into 1 inch balls, flatten slightly and place on sheet. Lightly coat the balls with spray on cooking oil. Bake for 20 minutes or until the balls are slightly browned. To make the yoghurt tahini sauce: In the food processor: Process yoghurt, tahini, lemon juice, garlic and parsley. Add enough hot pepper sauce to make it as spicy as you wish. With the motor running, pour a little water to make it the consistency of a thin dressing. Transfer to the fridge to chill, as the sauce will thicken slightly when chilled. To make the topping: Combine tomatoes and onions in a bowl. Split the pita breads in half and fill each pocket with lettuce, falafel balls, dressing, the tomato onion topping and then more dressing. |
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