Falafel-baked

Adapted from Epicurious.com recipe

Falafel is a very popular food in many areas of the Middle East and is also very common in Israel, where it is regarded as a national food. Although falafel is made from chickpeas in the U.S., original recipes use fava beans with a small amount of chickpeas.  Favas have a wonderful flavor, but if you can’t find them, dried white beans, such as cannellini or navy,  falafel

or even large butter beans may be substituted.  Beans are a great source of protein and fiber and iron.

 

Ingredients

1 c. fava or cannellini beans
¾ c. garbanzo beans
1/4 c. ground flax seed
1 small onion, finely chopped
2 garlic cloves, finely chopped
3 tablespoons fresh parsley, chopped
1 tablespoon fresh cilantro, chopped
1 teaspoon lemon juice
1 teaspoon olive oil
1 teaspoon coriander
1 teaspoon cumin
1/2 teaspoon dried red pepper flakes
1/4 teaspoon ground black pepper
2 tablespoons flour
1 teaspoon baking powder
Salt

Preparation

Preheat oven to 375 degrees. Drain and rinse the beans. I often heat the garbanzos in a saucepan with water to soften them, making mashing easier.
Put in a medium sized bowl and smash with a potato masher. Add the rest of the
ingredients and mix well. Form into small balls, about 1 1/2″ in
diameter. (You may choose to flatten into patties).Place onto an oiled baking pan.
Bake for 15 minutes on each side, until nicely browned.

Serve warm as a sandwich in pita bread with shredded lettuce, sliced tomato,
cucumber and tahini and/or plain soy yogurt or on a salad with mini pita
pockets, hummus and tahini sauce. I absolutely love tahini sauce drizzled over the falafel! Tahini is found in many grocery stores in the nut butter section.
Make extra falafel to take to work for a delicious, healthful lunch.

Dinner, Lunch, Recipes

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