Friday, February 9, 2018

Healthy Baked Falafel

Because I found out I have high cholesterol, the doctor wants me to try eating the Mediterranean Diet. I found this recipe and made it last weekend. The girls and I really liked it.....Don, not so much!
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Healthy Baked Falafel 
adapted from https://www.pickyeaterblog.com/healthy-falafel-recipe/

whole-wheat pitas or flat out bread
15-oz. can chickpeas, well drained and rinsed
1/2 red onion, very finely chopped
1/4 cup whole-wheat flour
3 tbsp. finely chopped fresh flat leaf parsley
4 cloves chopped garlic
1 tbsp. chopped fresh cilantro
1/2 tbsp. ground cumin
3/4 tsp. salt 
1/4 tsp. lemon juice
1/8 tsp. paprika, or more to taste
black pepper, to taste

1/2 tsp. baking powder

olive oil nonstick spray
baby spinach 
diced tomatoes
red onions, chopped or sliced
store bought hummus
tzatzki sauce

1. Preheat oven to 375 degrees. Place all ingredients for falafel (except for the pitas, baking powder, and nonstick spray) in a food processor, and give them a good chop.

2. Transfer into a bowl, add the baking powder and stir together.

3. Spray a baking sheet thoroughly with olive oil nonstick spray. One at a time, take spoonfuls of mixture in your hands and form 15 balls, Beth got 18, each about the size of a ping pong ball, and gently place them on the baking sheet. Spray the top of each ball with olive oil nonstick spray.

4. Bake in the oven for 15 minutes.

5. Chop the veggies for the topping, and warm up your pita bread.

6. Remove baking sheet from the oven, and carefully turn each ball over, gently reshaping if the bottoms have flattened.

7. Return to the oven and bake for an additional 10 – 15 minutes, until golden brown and slightly crispy. Allow to cool and set for at least 5 minutes.

8. Cut the whole pitas into halves, add hummus and fill with spinach, 3 falafel balls, diced tomato and onion, and top with and tzatziki sauce.

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