Falafel (Basic Recipe)
INGREDIENTS:
4 c Cooked garbanzo beans,
-mashed (chick peas)
1/3 c Whole what bread crumbs
3 tb Tahini (sesame seed paste)
1 Hot red pepper, chopped
1 Cloves of garlic, minced (up
-to 3)
1 ds Pepper
Basil, thyme, marjoram,
-cumin and turmeric to taste
1/2 ts Salt
3 Eggs - or less
1/2 c Whole wheat flour
1/4 c Oil (for frying)
4 c Cooked garbanzo beans,
-mashed (chick peas)
1/3 c Whole what bread crumbs
3 tb Tahini (sesame seed paste)
1 Hot red pepper, chopped
1 Cloves of garlic, minced (up
-to 3)
1 ds Pepper
Basil, thyme, marjoram,
-cumin and turmeric to taste
1/2 ts Salt
3 Eggs - or less
1/2 c Whole wheat flour
1/4 c Oil (for frying)
(From: Whole Foods for the Whole Family)
Mix mashed beans with next 12 ingredients in bowl. Add eggs 1 at a time, mixing to form a semisoft consistency. Shape into 1-inch balls or small patties; coat with flour. Brown in oil in skillet; drain. Serve hot with pita rounds, yogurt, sliced tomatoes, lettuce and sprouts. May add 8 oz. mashed tofu if desired. May substitute oil for tahini. This traditional Middle Eastern treat makes a great picnic food: you can reheat it in foil over a campfire. Yield: 8 servings.
APPROX PER SERVING: Cal 297; Prot 12g; Carbo 32g; Fiber 7g; T Fat 14g; 42% Calories from Fat; Chol 80 mg; Sod 188 mg.
END OF OFFICIAL RECIPE FROM COOKBOOK
Keep in mind that this is a book designed for a healthier eating pattern. If you don't have whole wheat, regular flour will do. And as some have pointed out, this dish is usually deep-fried. Keep in mind also (I suspect that this is fair warning to all) the servings are small. My husband and I find that we often end up eating a double serving, so an eight serving recipe actually ends up being a four serving recipe in my house (we love to eatg). See, I told you this is a good book to find odd recipes. I just had to look up chick-peas.
Mix mashed beans with next 12 ingredients in bowl. Add eggs 1 at a time, mixing to form a semisoft consistency. Shape into 1-inch balls or small patties; coat with flour. Brown in oil in skillet; drain. Serve hot with pita rounds, yogurt, sliced tomatoes, lettuce and sprouts. May add 8 oz. mashed tofu if desired. May substitute oil for tahini. This traditional Middle Eastern treat makes a great picnic food: you can reheat it in foil over a campfire. Yield: 8 servings.
APPROX PER SERVING: Cal 297; Prot 12g; Carbo 32g; Fiber 7g; T Fat 14g; 42% Calories from Fat; Chol 80 mg; Sod 188 mg.
END OF OFFICIAL RECIPE FROM COOKBOOK
Keep in mind that this is a book designed for a healthier eating pattern. If you don't have whole wheat, regular flour will do. And as some have pointed out, this dish is usually deep-fried. Keep in mind also (I suspect that this is fair warning to all) the servings are small. My husband and I find that we often end up eating a double serving, so an eight serving recipe actually ends up being a four serving recipe in my house (we love to eatg). See, I told you this is a good book to find odd recipes. I just had to look up chick-peas.