The Super Diabetes Site

Baked Falafel

Written by

god

in

How to Make Baked Falafel

To reduce the carbohydrates in this recipe, serve the falafel sandwiches in lettuce cups instead of whole wheat pitas.


30 min prep time


8servings


½ pita, 2 pieces of falafel, 2 Tbsps. sauce

Print Recipe >

Step-By-Step Instructions:

  1. Preheat oven to 450 degrees. Line a large baking sheet with a silicon mat or parchment paper. If using parchment paper, coat generously with cooking spray. Set aside.
  2. In a food processor or blender, add garlic, onion, curry powder, cayenne pepper, cilantro, parsley and olive oil. Blend into a paste.
  3. Add in garbanzo beans and pulse to chop beans and mix into onion paste. Do not blend the beans into a paste. The falafel should be slightly chunky.
  4. Add flour, baking powder, salt (optional), and ground black pepper. Pulse until just incorporated.
  5. Refrigerate falafel mixture for 15-20 minutes. While the falafel is chilling, add yogurt, tahini, garlic and parsley to a small bowl and whisk. Keep yogurt sauce in the refrigerator until ready to use.
  6. Scoop falafel into balls that are about 2 Tbsps. of mixture (or 1/8 of a cup). Place on baking sheet and repeat to make 16 falafel balls.
  7. Spray the falafel balls with cooking spray and sprinkle with sesame seeds.
  8. Bake on the bottom rack of the oven for 15 minutes. Turn the oven down to 350 and move the baking sheet to the top rack. Bake an additional 15 minutes.
  9. Once the falafel is done baking, stuff two falafel balls into half of a whole wheat pita, add 2 Tbsps. yogurt tahini sauce, 2 slices of tomato and 3-4 slices of red onion.
Fiber Focused
Mediterranean
Dinner
Foodie
Sandwiches
Lunch
Vegetarian
pinterestfacebooktwittermail

Nutrition facts

8 Servings



  • Serving Size

    ½ pita, 2 pieces of falafel, 2 Tbsps. sauce


  • Amount per serving



    Calories





    285

  • % Daily value*

  • Total Fat
    9g

    12%

    • Saturated Fat
      1.2g

      6%

  • Cholesterol
    0mg

    0%

  • Sodium
    370mg

    16%

  • Total Carbohydrate
    42g

    15%

    • Dietary Fiber
      9g

      32%
    • Total Sugars
      7g

  • Protein
    14g

  • Potassium
    450mg
    10%

Ingredients

garlic (minced)
1 tbsp

small onion (chopped)
1

curry powder
1 tbsp

cayenne pepper
1/4 tsp

cilantro (minced)
2 tbsp

parsley (minced)
1 tbsp

olive oil
1 tbsp

garbanzo beans (chickpeas) (15 oz cans, drained and rinsed)
2

whole wheat or all purpose flour
1 1/2 tbsp

baking powder
2 tsp

salt (optional)
1/2 tsp

black pepper
1/2 tsp

nonstick cooking spray
1

sesame seeds
1 tbsp

Plain Nonfat Greek yogurt (non-fat)
1 cup

tahini
1/4 cup

garlic (minced)
1 tbsp

parsley (minced)
1 tbsp

whole wheat pita (cut in half)
4

tomato(es) (sliced into 8 slices each)
2

red onion (thinly sliced)
1/2

More posts