Baked Falafel - dummies

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

The simplicity of this flat-belly friendly, baked falafel recipe makes it an easy, all-in-one way to create a meal without a lot of effort and avoid the excess cleanup. Or impress your friends! These bite-size portions can also serve as the perfect appetizer for any party or get-together.

Prep time: 10 minutes

Cook time: 15 minutes

Yield: 4 servings

1 large clove garlic, peeled

1/4 red onion, peeled

One 14.5-ounce can garbanzo beans

1/4 cup parsley, roughly chopped

1/2 teaspoon cumin

1/4 teaspoon coriander

1/8 teaspoon red pepper flakes

2 tablespoons lemon juice

Four 4-inch whole-grain pitas

4 tablespoons hummus

1/2 cup cucumber, chopped

1/2 cup tomato, chopped

1/2 cup carrot sticks

  1. Preheat the oven to 400 degrees F.

  2. In the bowl of a food processor, process the garlic and onion until minced.

  3. Add the garbanzo beans and process until combined, leaving the beans a little chunky.

  4. Pour the mixture into a large bowl, and add the parsley, cumin, coriander, red pepper flakes, and lemon juice.

  5. Line a baking sheet with parchment paper, and coat with cooking spray.

  6. Roll the chickpea mixture into 8 even balls, and flatten slightly. Spray the tops of the chickpea patties with cooking spray.

  7. Bake for 15 minutes.

  8. To serve, cut warmed chickpea patties in half. In the bottom of each pita, stuff with half of the cucumbers, tomatoes, and carrots; then fill each with 4 chickpea patty slices, and top with the other half of the veggies and a dollop of hummus.

Per serving: Calories 242 (From Fat 30); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 505mg; Carbohydrate 46g (Dietary Fiber 8g); Protein 9g.