Name: Falafel
Prep time: 30 min
Cook time: 50 min
Yield: 1047.6 grams
Ingredients: 2 cups of dried chickpeas; 1/2 tsp of baking soda (2 g); 1 cup of parsley, fresh, stems removed (60 g); 3/4 cup of cilantro leaves, stems removed (12 g); 1/2 cup of fresh dill weed, stems removed (4 g); 1 small onion, quartered (70 g); 7 cloves of garlic, peeled (21 g); 1 tbsp, ground of spices, pepper, black (7 g); 1 whole tbsp of spices, cumin seed (6 g); 1 tbsp of ground coriander (2 g); 1 tsp of cayenne pepper (2 g) (Optional); 1 tsp of baking powder, low-sodium (5 g); 1 oz of toasted sesame seed (28 g) (2 Tbsp); 1 large pita (6-1/2" dia) of bread, pita, white, enriched (60 g); 1 cup, pared, chopped of cucumber, peeled, raw (133 g); 1 cup, chopped or sliced of tomatoes, red, ripe, raw, year round average (180 g); 1 cup of arugula, raw (20 g); 1 small spear of pickles, cucumber, dill or kosher dill (35 g)

from themediterraneandish.com

Ingredients

or2 cups of dried chickpeas

or1/2 tsp of baking soda (2 g)

or1 cup of parsley, fresh, stems removed (60 g)

or3/4 cup of cilantro leaves, stems removed (12 g)

or1/2 cup of fresh dill weed, stems removed (4 g)

or1 small onion, quartered (70 g)

or7 cloves of garlic, peeled (21 g)

or1 tbsp, ground of spices, pepper, black (7 g)

or1 whole tbsp of spices, cumin seed (6 g)

or1 tbsp of ground coriander (2 g)

or1 tsp of cayenne pepper (2 g) (Optional)

or1 tsp of baking powder, low-sodium (5 g)

or1 oz of toasted sesame seed (28 g) (2 Tbsp)

or1 large pita (6-1/2" dia) of bread, pita, white, enriched (60 g)

or1 cup, pared, chopped of cucumber, peeled, raw (133 g)

or1 cup, chopped or sliced of tomatoes, red, ripe, raw, year round average (180 g)

or1 cup of arugula, raw (20 g)

or1 small spear of pickles, cucumber, dill or kosher dill (35 g)

Preparation

Salt to taste Oil for deep frying (optional) Extra virgin olive oil for baking (optional)

One day in advance, place the dried chickpeas and baking soda in a large bowl filled with water to cover the chickpeas by at least 2 inches. Soak overnight for 16-18 hours (more if the chickpeas are still too hard). When ready, drain the chickpeas completely and pat dry

Add chickpeas, herbs, onions, garlic, and spices to the large bowl of a food processor fitted with a blade. Rund the food processor 40 seconds at a time until all is well combined forming the falafel mixture.

Transfer the falafel mixture to an airtight container. Refrigerate for at least 1 hour or (put to one whole night) until ready to cook.

Just before frying (or baking), add the baking powder and toasted sesame seeds to the mixture and stir with a spoon

Scoop tablespoonfuls of the falafel mixture and form into patties (or balls) (1/2 inch in thickness each). It helps to have wet hands as you form the patties.

Fill a medium saucepan with 3 inches of oil. Heat the oil on medium-high until it bubbles softly. Carefully drop the falafel patties in the oil, let them fry for about 3 to 5 minutes or until crispy and medium brown on the outside. Fry in batches to avoid crowding the falafel in the pan. *If baking, place falafel on lightly oiled sheet pan in 350 degree heated oven for about 15-20 minutes, turning them over midway. You may also like to give the falafel a light brush of extra virgin olive oil before baking.

Place the fried falafel patties in a colander or plate lined with paper towels to drain.

Serve falafel hot next to other small plates; or assemble the falafel patties in pita bread with tahini or hummus, arugula, tomato, and cucumbers.

Nutritional information

	Per 100 g	Per portion (44 g)	% DRI
Energy	194 kcal	85 kcal	4 %
Fat	4 g	2 g	3 %
Fatty acids, total saturated	0 g	0 g	1 %
Cholesterol	0 mg	0 mg	0 %
Sodium	136 mg	59 mg	2 %
Carbohydrate	32 g	14 g	5 %
Sugars	5 g	2 g
Fiber	6 g	3 g	11 %
Protein	10 g	4 g

Recipes ofTeressa Taylor

Nutritional Therapist

AFPA Ceritified Holistic Nutritionist

Falafel

Tuesday, June 23, 2020