Try this Middle Eastern sandwich of chickpea and spice 'meatballs,' which are actually falafel that are oven-fried to keep their calorie count down. Serve with grilled pita wedges or pita pockets, diced tomatoes, shredded lettuce, and cucumber slices.
Ingredients
- cooking spray:
- olive oil: 2 Tbsp (divided)
- chickpeas: 1 can (15 ounce can, drained and rinsed)
- onion: 0.75 piece (diced)
- packed chopped fresh cilantro: 0.25 cup
- packed chopped fresh parsley: 0.25 cup
- garlic, smashed: 3 clove
- lemon, zested: 1 piece
- ground cumin: 0.5 tsp
- kosher salt: 0.5 tsp
- red pepper flakes: 0.5 tsp
- baking powder: 0.5 tsp
- all-purpose flour: 0.33333 cup
- egg: 1 piece (beaten)
- plain Greek yogurt: 0.5 cup
- cucumber, squeezed dry: 0.25 cup (seeded and minced)
- lemon juice: 2 tsp (fresh)
- garlic: 1 tsp (minced)
- salt: (to taste)
- pinch cayenne pepper: 1 piece (to taste)
Metric Conversion
Stages of cooking
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Coat a 9x13-inch metal baking pan with cooking spray and 1 tablespoon olive oil and place inside the oven. Preheat the oven to 375 degrees F (190 degrees C). C
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Combine chickpeas, onion, cilantro, parsley, garlic, lemon zest, cumin, salt, red pepper flakes, and baking powder in a food processor. Pulse until minced but not yet pasty. Transfer to a bowl and stir in flour and egg until fully incorporated.
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Remove baking pan from the oven. Drop golfball-sized portions of chickpea mixture onto the hot pan.
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Bake in the preheated oven 15 to 20 minutes. Brush falafel with remaining olive oil and flip over. Continue baking until golden on both sides, 15 to 20 minutes more.
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Meanwhile, combine yogurt, cucumber, lemon juice, and garlic in a bowl. Season with salt and cayenne pepper. Store in the refrigerator until ready to serve.
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Serve falafel with yogurt sauce. Unknown
