 |
FALAFEL (BASIC RECIPE)
Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Low-Cal Beans
Vegetarian
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 c Garbanzo Beans, cooked,
-drained and rinsed
1/3 c Water
1 sl Wheat Bread, crustless firm,
-torn into pieces
1 tb Unbleached All-Purpose Flour
1/2 ts Baking Soda
3 Garlic Cloves, finely
-chopped
1 Egg White
2 tb Parsley, freshly chopped
1/2 ts Salt
1/4 ts Black Pepper, freshly ground
1/4 ts Cumin
1/2 ts Turmeric
1/4 ts Basil
1/4 ts Marjoram
1 tb Tahini (Sesame Seed Paste)
--or- Olive Oil
Cayenne Pepper, to taste Flour, for coating the falafel
Puree the garbanzos in a food processor or in a
blender.
Add the remaining ingredients, except the flour and
mix well. The mixture will be soft.
Form the mixture into 1-inch balls or patties and coat
with flour.
Bake in a preheated 350 F oven for 15 to 20 minutes.
To make a falafel sandwich, cut a piece of pita bread
in half and put 2 to 3 falafel balls or patties into
the open halves. Add lettuce, alfalfa sprouts, sliced
tomatoes, green onions and low-fat Yogurt Dressing or
Tahini Dressing.
Yield: 5 servings, 20 balls
One Serving ô balls Calories: 158 Protein: 7 g Fat:
5 g Carbohydrate: 23 g Fiber: 3.3 g Cholesterol: 0 mg
Sodium: 341 mg Potassium: 237 mg
Exchange: 1-1/2 Starch/Bread 1/2 Medium-Fat Meat
Source: "The U.C.S.D. Healthy Diet for Diabetes, a
Comprehensive Nutritional Guide and Cookbook," by
Susan Algert, M.S., R.D.; Barbara Grasse, R.D.,
C.D.E.; and Annie Durning, M.S., R.D.
Shared by: Norman R. Brown
- - - - - - - - - - - - - - - - - -
|
