Filed Under: fry, Side, spanishportuguese, Under 20 Mins, Vegetables

Falafel with Yogurt-Mint Sauce

This Middle Eastern street-food favourite is usually deep-fried. Our version is lightly pan-fried in a bit of olive oil to keep it crisp.

April 8th, 2012

Excerpted from The G.I. Diet Cookbook by Rick Gallop Copyright © 2006 by Rick Gallop. Excerpted by permission of Random House Canada , a division of Random House of Canada Limited. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

Servings
8
Prep Time
15 minutes
Cook Time
20 minutes
Ingredients
  • 2 cans 19-oz chickpeas, drained and rinsed
  • 4 cloves garlic, minced
  • 3/4 cups fresh parsley
  • 1 1/2 tablespoons lemon juice
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon hot sauce
  • 1 teaspoon salt
  • 3/4 cups whole-wheat flour
  • 1/4 cups olive oil
  • 14 pitas, halved
  • Lettuce and chopped tomatoes
Yogurt-Mint Sauce
Ingredients
  • 1 Cup low-fat plain yogurt
  • 1/2 English cucumber, grated and squeezed dry
  • 2 cloves garlic, minced
  • 1 teaspoon dried mint
Directions
  1. In bowl, stir together sauce ingredients. Set aside.

  2. In a food processor, blend together next 7 ingredients. Transfer mixture to a bowl and stir in flour.

  3. Form falafel mixture into 24 balls (about 2 tbsp each) and flatten slightly.

  4. Heat oil in a non-stick frying pan over medium-high. Fry falafel for 2 to 3 minutes per side or until golden brown. Serve 3 in each pita half, along with lettuce, chopped tomatoes and sauce.

Falafel with Yogurt-Mint Sauce

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