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.

Prep Time
15 minutes
Cook Time
20 minutes
  • 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
  • 1 Cup low-fat plain yogurt
  • 1/2 English cucumber, grated and squeezed dry
  • 2 cloves garlic, minced
  • 1 teaspoon dried mint
  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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