Grilled falafel tastes better and is healthier than the deep-fried version. It's especially wonderful served in a warm Pita pocket and topped with the creamy Tahini Spread (below) and zesty Tomato Relish (below).
- 1 medium, baked, peeled and
mashed russet potato
- 2 16oz cans garbanzo beans,
drained, rinsed & mashed
- 2 Tablespoons regular or toasted tahini
- 1 Tablespoon plain nonfat yogurt
- 1/2 cup soft whole wheat bread crumbs
- 2/3 cup red onion, finely chopped
- 2 cloves minced garlic
- 1 Tablespoon ground cumin
- 2 teaspoons sweet paprika
- Dash cayenne pepper
- Pinch salt
- 1/4 cup fresh minced cilantro
- 6 whole wheat pita breads, cut in half
Baked Potato: Wash, dry and oil potato skin. Preheat oven to 425°; bake 40 to 60 minutes, depending on their size. When potato is 1/2 done, puncture skin once with fork to allow steam to escape and return to oven. OR Microwave it.
Soft Bread Crumbs: To retain the light texture; take 2 to 4 day old bread and pull it apart with a fork using a gingerly motion. Do not crush bread with the hand that is holding it. To measure it, pile lightly into a cup; do not pack them down. OR Preheat oven to 250° then turn it off; put several slices bread in oven and heat several minutes; turn over; heat several minutes; use food processor to make crumbs.
Combine all ingredients (except Pita) in a large mixing bowl. Mix until thoroughly blended, using your hands.
Shape the mixture into 6 patties and place on grill screen over a medium temperature grill. Cook about 15 minutes, turning once about halfway through, until they've browned evenly. Do not over-cook.
Serve in a warm Pita pocket and topped with the creamy Tahini Spread (below) and zesty Tomato Relish (below).
Especially tasty with Fruity Carrot Salad.
Uncooked patties freeze well
Nutrition Facts (13 PP)
Amount Per Serving:
Calories 515 - Calories from Fat 104
Percent Total Calories From: Fat 20%, Protein 15%, Carbohydrate 65%
Totals and Percent Daily Values (2000 calories): Fat 12g, Saturated Fat 2g, Cholesterol 0mg, Sodium 852mg, Total Carbohydrate 84g, Dietary Fiber 11g, Protein 19g, Vitamin A 1116 units, Vitamin C 36 units, Calcium 0 units, Iron 7 units
- 1/4 cup regular or toasted tahini
- 1 Tablespoon hot water
- 2 Tablespoons fresh lemon juice
- 1/4 cup plain nonfat yogurt
- 1/2 clove minced garlic
- salt, to taste
Combine the tahini, hot water and lemon juice to make a smooth paste.
Whisk in the yogurt, garlic and salt. It will keep refrigerated for up to 4 days
- 1 Tablespoon ground Toasted cumin
- 2 large ripe tomatoes, peeled, seeded, drained and chopped
- 3 Tablespoons fresh minced cilantro
- 1 small white onion, chopped
- Pinch cayenne pepper
- salt, to taste
Peeling Tomatoes: Cut out the stem; plop tomatoes into boiling water for about 1 minute; remove from water with a slotted spoon and immediately drop into a bowl of cold water and ice cubes (to stop the cooking process); peel should practically slide off easily with the help of a paring knife.
Preheat oven to 250. Toast the cumin on a sheet of foil until it turns a deep brown, about 3 minutes. WATCH carefully to make sure it doesn't blacken and burn.
Toss the tomatoes with the onion, cilantro, cayenne and toasted cumin. Season with salt. Drain excess liquid again.