Make this tonight with some white wine and you are in for a GREAT Friday night!
Ingredients:
Serves 5
For Falafel Pockets
2 1/2 whole-wheat or high-fiber pitas
One 15-oz. can chickpeas, well drained
1 onion, very finely chopped
1/4 cup whole-wheat flour
3 tbsp. finely chopped fresh parsley
1 1/2 tbsp. chopped garlic
1 tbsp. chopped fresh cilantro
1/2 tbsp. ground cumin
3/4 tsp. salt
1/2 tsp. baking powder
1/4 tsp. lemon juice
1/8 tsp. paprika, or more to taste
black pepper, to taste
Two 2-second sprays olive oil nonstick spray
For Dip
6 oz. plain fat-free yogurt
1 Persian cucumber, peeled and chopped (or another small cucumber, peeled, deseeded, and chopped)
1 tsp. dried dill
3/4 tsp. crushed garlic
1/4 tsp. salt
black pepper, to taste
Directions:
- Preheat oven to 375 degrees.
- Place all ingredients for falafel (except for the pitas and nonstick spray) in a large bowl, and give them a good stir. Using a potato masher, mash well. Mixture should remain slightly chunky, not smooth.
- Spray a baking sheet thoroughly with a 2-second spray of olive oil nonstick spray.
- One at a time, take spoonfuls of mixture in your hands and form 15 balls, 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, for a total of about a 2-second spray.
- Bake in the oven for 15 minutes. Meanwhile, combine all ingredients for dip in a blender or food processor, and pulse until just blended. Season to taste with black pepper and refrigerate until ready to serve.
- Remove baking sheet from the oven, and carefully turn each ball over, gently reshaping if the bottoms have flattened. 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.
- Cut the whole pitas into halves, toast or warm all pita halves slightly, and then fill each with three falafel balls and 3 tbsp. dip. Enjoy!
Nutritional Information:
PER SERVING (1 pita pocket with 3 falafel balls and 3 tbsp. dip): 198 calories, 2.25g fat, 863mg sodium, 37g carbs, 8.5g fiber, 5g sugars, 10g protein
