EASY BAKED FALAFEL WITH CUCUMBER-YOGURT SAUCE
Try this Middle Eastern sandwich of chickpea and spice 'meatballs,' which are actually falafel that are oven-fried to keep their calorie count down. Serve with grilled pita wedges or pita pockets, diced tomatoes, shredded lettuce, and cucumber slices.
Provided by Wyome
Categories Main Dish Recipes Sandwich Recipes
Time 1h
Yield 4
Number Of Ingredients 20
Steps:
- Coat a 9x13-inch metal baking pan with cooking spray and 1 tablespoon olive oil and place inside the oven. Preheat the oven to 375 degrees F (190 degrees C). C
- Combine chickpeas, onion, cilantro, parsley, garlic, lemon zest, cumin, salt, red pepper flakes, and baking powder in a food processor. Pulse until minced but not yet pasty. Transfer to a bowl and stir in flour and egg until fully incorporated.
- Remove baking pan from the oven. Drop golfball-sized portions of chickpea mixture onto the hot pan.
- Bake in the preheated oven 15 to 20 minutes. Brush falafel with remaining olive oil and flip over. Continue baking until golden on both sides, 15 to 20 minutes more.
- Meanwhile, combine yogurt, cucumber, lemon juice, and garlic in a bowl. Season with salt and cayenne pepper. Store in the refrigerator until ready to serve.
- Serve falafel with yogurt sauce.
Nutrition Facts : Calories 249.8 calories, Carbohydrate 29.4 g, Cholesterol 46.5 mg, Fat 11.5 g, Fiber 4.3 g, Protein 8.2 g, SaturatedFat 2.7 g, Sodium 586.6 mg, Sugar 2.4 g
SEAN'S FALAFEL AND CUCUMBER SAUCE
This is a great recipe for falafel. Everyone that I have made it for loves it. Yum!
Provided by Sean
Categories Main Dish Recipes Sandwich Recipes
Time 1h
Yield 4
Number Of Ingredients 22
Steps:
- In a small bowl combine yogurt, cucumber, dill, salt, pepper and mayonnaise and mix well. Chill for at least 30 minutes.
- In a large bowl mash chickpeas until thick and pasty; don't use a blender, as the consistency will be too thin. In a blender, process onion, parsley and garlic until smooth. Stir into mashed chickpeas.
- In a small bowl combine egg, cumin, coriander, salt, pepper, cayenne, lemon juice and baking powder. Stir into chickpea mixture along with olive oil. Slowly add bread crumbs until mixture is not sticky but will hold together; add more or less bread crumbs, as needed. Form 8 balls and then flatten into patties.
- Heat 1 inch of oil in a large skillet over medium-high heat. Fry patties in hot oil until brown on both sides. Serve two falafels in each pita half topped with chopped tomatoes and cucumber sauce.
Nutrition Facts : Calories 586 calories, Carbohydrate 59.5 g, Cholesterol 50.3 mg, Fat 33.1 g, Fiber 6.7 g, Protein 14.7 g, SaturatedFat 5 g, Sodium 1580.1 mg, Sugar 8.1 g
BLACK BEAN FALAFEL OR DIP AND CUCUMBER SAUCE
This recipe was developed one night in haste from a more traditional, chickpea-based recipe in an effort to recreate an appetizer from an Ethiopian restaurant. Its dual use as a bean dip was discovered quite accidentally but to very delicious results. These falafel are excellent when served in pita bread with the sauce as well as with some tomato and hummus.
Provided by wild yogurt
Categories Black Beans
Time 1h20m
Yield 20-24 serving(s)
Number Of Ingredients 20
Steps:
- Drain the black beans.
- If you have a food processor, pulverize them until a paste; if not, mash them with a fork, your hand, or potato masher.
- Chop onion, green onion, garlic, and cilantro; add to the beans and again process until paste like if you have the equipment, or just mix in thoroughly (your hands work quite well for this).
- Add coriander, cumin, black pepper, baking powder, salt, and red pepper flakes and mix well.
- At this point, the mixture is a yummy bean dip; you may choose to reserve all or part of it (about a third) solely for this purpose.
- To continue with the falafel, if the mixture is noticeabley runny add enough flour to make it hold together (no more than 1/3 cup).
- Lightly beat the egg, add it to the bean mixture, and mix well.
- Refrigerate for 30 minutes.
- While the falafel mixture refrigerates, chop the remaining 1/4 onion, garlic clove, and cucumber into small bits; add these to the yogurt with the dill and black pepper and mix thoroughly; refrigerate in a covered container until needed.
- Coat a large (nonstick) frying pan with enough oil to keep the falafel from sticking (you will need to replenish this periodically between batches).
- Spoon the falafel mixture into the pan and flatten to make patty-shaped (3"-4" in diameter and 1/2"-3/4" thick).
- Cook over medium-high heat on each side for 5-10 minutes, or until brown and crispy.
- Transfer to a paper towel-lined plate to cool; serve warm.
Nutrition Facts : Calories 99.2, Fat 1.6, SaturatedFat 0.7, Cholesterol 13.8, Sodium 36.3, Carbohydrate 16.3, Fiber 4.7, Sugar 1.9, Protein 6
FALAFEL PITA SANDWICH WITH CUCUMBER SAUCE
A Heart Smart® sandwich that's a low-fat, high fiber bargain. Served in whole wheat pita pockets and topped with a tangy cucumber sauce, your heart (and tastebuds) will love you. Note: the sauce needs to marinate - preferably for 24 hours - so plan ahead.
Provided by SusieQusie
Categories Lunch/Snacks
Time 50m
Yield 6 serving(s)
Number Of Ingredients 19
Steps:
- CUCUMBER DRESSING: Mix vinegar, dill, onions and pepper in a bowl.
- Add cucumber slices and marinate overnight.
- Drain; discard liquid. Stir in yogurt. Makes about 4 cups; more than enough for the sandwiches.
- FALAFEL PATTIES: Preheat oven to 350ºF. Spray baking sheet with cooking spray.
- Microwave potato for about 3 minutes; cool, peel and mash with a fork. Set aside.
- Heat oil in skillet over medium heat and saute onions, jalapeno and garlic till soft; about 3 minutes. Stir in parsley and saute another minute.
- In a large bowl, combine beans with onion mixture; mix well.
- Stir in mashed potato, yogurt, paprika and lemon juice.
- Form into 24 patties using 2 tablespoons mixture for each. (It's easier to spoon 2 tablespoons on baking sheet and form into rounds).
- Place patties on baking sheet and bake for 10 minutes; turn patties over and bake for another 10 minutes.
- Assemble sandwiches by placing 2 patties in each pita half. Top with lettuce and 1 tomato slice. Serve with cucumber dressing.
- Serving = 2 pita halves with 4 patties and toppings.
Nutrition Facts : Calories 619.8, Fat 12.1, SaturatedFat 1.7, Cholesterol 3.4, Sodium 942.5, Carbohydrate 111.5, Fiber 15.9, Sugar 22.6, Protein 22
CUCUMBER SAUCE
Make and share this Cucumber Sauce recipe from Food.com.
Provided by pammyowl
Categories < 15 Mins
Time 5m
Yield 1/4 cup
Number Of Ingredients 6
Steps:
- . In a small bowl, combine cucumber, sour cream, garlic, parsley, mint, and sea salt.
Nutrition Facts : Calories 178.3, Fat 12.3, SaturatedFat 7.6, Cholesterol 40.3, Sodium 1248.4, Carbohydrate 12.4, Fiber 0.5, Sugar 0.4, Protein 4.9
GREEK CHICKEN AND CUCUMBER SAUCE
Make and share this Greek Chicken and Cucumber Sauce recipe from Food.com.
Provided by Dancer
Categories Chicken Breast
Time P1DT1h4m
Yield 4 serving(s)
Number Of Ingredients 15
Steps:
- Combine marinade ingredients and pour over chicken.
- Marinate in the fridge for up to 24 hours.
- Remove chicken from marinade and grill over medium heat for 5 -7 minutes per side.
- Serve with rice, or oven roasted potatoes, and cucumber sauce.
- Makes 4 servings.
- Tip: The marinade can also be used on strips of chicken.
- After marinating, thread the strips onto skewers and grill for 5 - 7 minutes per side.
- CUCUMBER SAUCE:.
- In a strainer mix cucumber and salt and set aside for at least 15 minutes.
- Squeeze excess liquid from cucumber.
- Blend grated cucumber with remaining sauce ingredients and refrigerate until needed.
- Serve with Greek Chicken.
- Tip: If you don't have a strainer put cucumber and salt in a double layer of paper coffee filters.
- Gently squeeze the excess liquid out of the mixture.
Nutrition Facts : Calories 297.5, Fat 16.4, SaturatedFat 2.7, Cholesterol 83.9, Sodium 1271.1, Carbohydrate 9.8, Fiber 0.8, Sugar 5.1, Protein 27
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- Place all of the ingredients, except the oil, in a food processor fitted with the “S” blade. Alternate between the machine running constantly and pulsing, stopping to scrape the sides, until the mixture is all uniform in size. You want the consistency to be grainy not smooth.
- Use a small ice cream scoop or a tablespoon measure to scoop up a small amount of the mixture. Roll it in between the palm of your hands to make a compact, round ball. Proceed with the rest of the batter, lining all of the falafel on a parchment paper lined baking sheet until there is no black bean mixture remaining in the food processor.
- Pour the oil into a high sided skillet or dutch oven to a depth of 3 inches and place it over medium high heat. Place a thermometer in the oil and heat the oil until it registers between 360°F and 375 °F.
- Meanwhile, line another baking sheet with paper towels or brown paper grocery bags to drain the cooked falafel after they have cooked.
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