Fluffy Falafel…and an easy Tzatziki!

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FALAFEL with TZATZIKI

I eat fairly low carb, and the carbs I do eat usually come from veggies and a lot of beans.  I LOVE BEANS!

This recipe is a great vegetarian dish for when you’re tired of meat or just want something a little different.  It gives a very soft patty, but  it holds together well when fried in a small amount of oil and they firm up slightly as they rest.

The sauce is fantastic – make it ahead to let the flavors meld.  I use it as salad dressing, over burgers, slathered on thick tomato slices, smeared onto thin-sliced deli meats and rolled up for a quick lunch. ..so good!

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Falafel:

1 medium onion, finely chopped

1/2 cup fresh or 1/4 cup dried parsley

2 cloves garlic, chopped

One 15-ounce can chickpeas (garbanzo beans) OR Cannellini , drained

1 egg

2 teaspoons cumin

1 teaspoon dried or 2 tablespoons fresh cilantro

1 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon oregano

Dash cayenne pepper

1 teaspoon lemon juice

1 teaspoon baking powder

1/2 cup Panko bread crumbs

1 tablespoon flour

Oil for frying or nonstick vegetable spray

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In food processor place onion, parsley, and garlic. Pulse until finely minced. Add drained chickpeas and pulse just until they are mashed, but not a paste  You want very small chunks of beans. (You could also press the garlic, grate the onion, and mash the chickpeas with a fork, if you don’t have a food processor.)

Transfer to a bowl and mix in the egg, cumin, cilantro, salt, pepper, oregano, cayenne, lemon juice, baking powder, bread crumbs, and flour.  Allow to sit for 10  minutes to allow the crumbs to soak up the liquids and the patties will hold together better.

Heat a small amount of oil in a nonstick frying pan, or spray with nonstick spray. Heat pan over medium-low. Form patties from 1/8 cup of falafel mixture. These are soft so keep them more rounded, as they will flatten slightly when turned. Fry patties until golden brown on each side. Serve with Tzatziki sauce. Makes about 14 patties.

Tzatziki:

3/4 cup thick plain Greek-style yogurt such as Fage’ (or drain plain, regular yogurt very well)

3 tablespoons sour cream

1/2 cucumber, peeled, seeded and grated – squeezed of excess water

1/4 teaspoon garlic powder

1/2 teaspoon sugar

1 teaspoon dried or 2 tablespoon fresh dill weed

Kosher salt and black pepper to taste

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In a small mixing bowl blend together the yogurt, sour cream, grated cucumber, garlic powder, sugar, dill weed. Season with salt and pepper to taste. Chill. This is best if made a couple hours in advance.

(WLS serving is 2 patties and 2 tablespoon sauce.) Per Serving: Calories 156; Protein 10 g; Fat 5 g; Carbs 11g; Sugar 3 g; Sodium 248 mg

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27 Comments Add yours

  1. me says:

    Try using soybeans instead of chickpeas, pretty much the same flavor, but nearly twice the protein.

  2. Frenchie says:

    I have always wanted to make my own falafel, this seems really manageable too. I can’t wait to try this out!

  3. chef says:

    traditionaly falafel is served with tahini sauce,tzatziki is seved on gyros.tho bolth souces go great on them, serving them in a pita made with flour cumin salt yogurt and water is good as well.

    1. Linda says:

      I didn’t know that!
      I just love tahini, so I’ll have to try it next time I make them!

  4. dawn says:

    I just love this!

  5. Tracy Ulrich says:

    I also can’t wait to try them! I’m sure I’ll love them!
    Es muy bien

  6. Debbie says:

    Just made them – wonderful and simple!
    my husband “hates chick peas” – but I made him try these – he had 4 – then I cut him off so that I could have some for lunch at work tomorrow.
    I bought Tzatziki though – did not have time to make.
    Will try tahini next time too

    Keep the recipes coming!

  7. daven says:

    This was AMAZING!!! Thank you!! 🙂

  8. Christine says:

    Any suggestions to replace the dill in the sauce? I don’t have any…and don’t really like it so wouldn’t want to buy it 😉

    1. Linda says:

      You could leave out the dill. Maybe add a few drops of lemon juice to deepen the flavor!

  9. Elisha says:

    Everyone LOVED the falafels! They were perfect! Just like your quinoa burger recipe! Thanks do much for sharing your tasty and low cal recipes!
    Elisha

  10. Pingback: more eating |
  11. Dawn Taylor says:

    Any thoughts on baking instead of frying? Ideas? Thanks!

    1. Linda says:

      I think that would work fine, maybe on a greased baking sheet.

  12. Caprice says:

    I may have to make falafel this sunday 🙂

  13. Tiffany says:

    These falafels have been rotating in my house for a year and a half. My boyfriend begs me to make them and overeats this dish until he hates himself. We often pick up falafels at Mediterranean restaurants but we keep coming back to this recipe because it surpasses any other falafels. Thanks for a household favorite!

    1. Linda says:

      Oh, Tiffany!! Thank you so much for the sweet comment. HA! I’m sure glad your boyfriend likes them to that degree!!

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