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FALAFEL
Serves: 4
Ingredients:
1 can (15 ounces or 425g) garbanzo beans, rinsed and drained
1/2 cup onion, coarsely chopped
1/4 cup (10g) packed parsley leaves
2 cloves garlic, minced
1/2 teaspon ground cumin
3/4 teaspoonsp dried oregano leaves
2–3 teaspoons lemon juice
Salt and pepper, to taste
1 cup (115g) dry plain bread crumbs, divided
1/4 cup (40g) chopped raisins
1 egg yolk
olive oil cooking spray
Tomato-Cucumber Relish:
1/2 cup (100g) chopped tomato
1/2 cup (75g) chopped cucumber
1/3 cup (80g) fat-free plain yogurt
1 tablespoon mint leaves (optional)
Salt and pepper, to taste
Directions:
Process garbanzo beans, onion, parsley, garlic, cumin and oregano in a food processor until smooth; season to taste with lemon juice, salt, and pepper. Stir in 1/2 cup (60g) bread crumbs, raisins and egg yolk.
Form bean mixture into 12 patties, using about 1 1/2 tablespoons for each.
Coat patties with remaining 1/2 cup (60g) bread crumbs.
Spray large skillet with cooking spray; heat over medium heat until hot. Cook falafel over medium heat until browned on the bottom, 2 to 3 minutes. Spray tops of falafel with cooking spray and turn; cook until browned on the bottom, 2 to 3 minutes.
Arrange 3 falafel on each plate; serve with Tomato-Cucumber Relish.
To make Tomato-Cucumber Relish:
Combine tomato, cucumber, yogurt and mint leaves in small bowl. Season to taste with salt and pepper.
