|
No-fry Falafel
1/3c bulgur wheat
2 garlic cloves, halved
1 (19oz) chick peas, drained
1 small onion, chopped
1c cubed w/w bred
2T lemon juice
1t cumin
1/2t ground coriander
1/4 t salt, pepper
hot pepper sauce
1/2c parsley
2T oil
2 whole wheat pita breads
Topping:
1/2c yoghurt
1t lemon juice
2 small cloves garlic minced
2 tomatoes chopped
1 small onion, sliced
4 lettuce leaves
In bowl, pour about 2c boiling water over bulgur; let stand 30
minutes. Drain, squeeze out excess moisture.
In food processor mince garlic. Add bulgur, chick peas, onion,
bread, lemon juice, cumin, coriander, salt, pepper and hot pepper
sauce. Puree for 1 minute until smooth. Blend in parsley.
Scoop 12 mounds, each 1/4c, onto well-greased baking sheet, flatten
into patties about 1/2" thick. Bake 400x oven for 20 minutes
turning halfway through. Brush patties with oil, broil for 2
minutes per sides or until golden and crispy. (Recipe can be
prepared to this point, cooled, covered and refrigerated for up to
2 days; reheat, covered in 400xoven for 10 minutes, or until hot.
Topping: Combine yoghurt, lemon juice and garlic, set aside.
Cut each pita in half open. Nestle each patty into pouch with
tomatoes, onion and lettuce. Drizzle with sauce.
4 servings: 420 cal, 10g fat, 5 chol.
|
Printer-friendly format
Email this thread to a friend
Bookmark this thread
(1000+ posts)
Send PM |
Profile |
Ignore
