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Falafel with Shawarma Sauce

Other

Contributed by: BMCs Teaching Kitchen

Falafel with Shawarma Sauce

Select your language:

Where does falafel originate? Palestine? Israel? Egypt? There is debate over this, but the delicious dish is cooked in all these places, plus other countries in the Middle East.

This version is baked, rather than fried, to keep the oil content (and therefore fat and calorie content) lower. This is healthful dish rich in fiber and plant-based protein. Typically, this is enjoyed with tahini sauce. You can try our version of Lemon Tahini Sauce here,  or try it with our shawarma sauce.

Nutrition facts shown do not include sauce.

Serves:
6 servings
Total Time:
50 minutes
Prep Time:
20 minutes
Cook Time:
30 minutes

Ingredients


Chickpeas - 2 (15.5-oz) cans, no-salt added, drained and rinsed Scallions - 2 each, finely chopped Parsley - ¼ cup, finely chopped (sub fresh herb of your choice or 1 Tablespoon dried herb(s) of choice) Egg- 1 large Lemon-juice - 2 Tablespoons Garlic - 1 teaspoon, minced Cumin - 1 teaspoon, ground Coriander - 1 teaspoon, ground Cayenne - ½ teaspoon cayenne pepper or hot pepper sauce Salt - ½ teaspoon Baking-powder - 1 teaspoon Pita-bread - 6 each, whole wheat Shawarma-Sauce – see recipe in notes Lettuce - Chopped, for garnish (optional) Tomatoes - Chopped, for garnish (optional)

Instructions

Step 1
Preheat oven to 400 °F
Step 2
Place chickpeas in a large bowl and mash with a potato masher, until it becomes a rough paste. Add scallions, garlic, cumin, coriander, cayenne, parsley, egg, lemon juice, and baking powder; mix to combine. Refrigerator for 30 minutes.
Step 3
Using your hands, scoop out about 2 tablespoons of the mixture at a time. Shape the falafel into small patties, about 2 inches wide and ½ inch thick. Place each falafel on your oiled pan.
Step 4
Place patties a greased baking sheet. Bake at 400 degrees for 20 minutes, flipping over after 10 minutes to brown on both sides.
Step 5
Serve the falafel with pita bread, lettuce, chopped tomatoes and Shawarma Sauce.

Notes

Falafel mixture can also be mixed in a food processor.  Pulse the chickpeas first, then add remaining ingredients.

Shawarma Sauce

  • 3/4 cup plain low-fat Greek yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoons minced garlic
  • 1 tablespoon fresh mint chopped (or 1 teaspoon dried mint)
  • 2 tablespoons fresh dill chopped (or 1 teaspoon dried dill)
  • ¼ teaspoon EACH salt and pepper

Place all ingredients in a food processor, process 1 minute.  Or simply mix together.

Nutrition Information

Serving Size:
2 serving
Calories:
367 Calories
Fat:
5.9g
Saturated Fat:
0.8g
Carbohydrates:
Net Carb: 65g
Dietary Fiber:
12.9g
Protein:
17g
Sodium:
539