Falafel (Basic Recipe) Recipe
2 cup garbanzo beans, cooked, drained and, rinsed
1/3 cup water
1 slice wheat bread, crustless firm, torn i, nto pieces
1 tbsp unbleached all-purpose flour
1/2 tsp baking soda
3 garlic cloves, finely chopped
1 egg white
2 tbsp parsley, freshly chopped
1/2 tsp salt
1/4 tsp black pepper, freshly ground
1/4 tsp cumin
1/2 tsp turmeric
1/4 tsp basil
1/4 tsp marjoram
1 tbsp tahini (sesame seed paste) -or- oli, ve oil
Cayenne Pepper, to taste Flour, for coating the falafel
Puree the garbanzos in a food processor or in a blender.
Add the remaining ingredients, except the flour and mix well. The
mixture will be soft.
Form the mixture into 1-inch balls or patties and coat with flour.
Bake in a preheated 350 F oven for 15 to 20 minutes.
To make a falafel sandwich, cut a piece of pita bread in half and put
2 to 3 falafel balls or patties into the open halves. Add lettuce,
alfalfa sprouts, sliced tomatoes, green onions and low-fat Yogurt
Dressing or Tahini Dressing.
Yield: 5 servings, 20 balls
One Serving = 4 balls Calories: 158 Protein: 7 g Fat: 5 g
Carbohydrate: 23 g Fiber: 3.3 g Cholesterol: 0 mg Sodium: 341 mg
Potassium: 237 mg
Exchange: 1-1/2 Starch/Bread 1/2 Medium-Fat Meat
Source: "The U.C.S.D. Healthy Diet for Diabetes, a Comprehensive
Nutritional Guide and Cookbook," by Susan Algert, M.S., R.D.; Barbara
Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.
Shared by: Norman R. Brown
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Food Tips of the Week
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Eliminating carbohydrates might mean missing out on needed nutrients from 'good' carbohydrate foods which must be part of any sensible diet, especially those that we get from vegetables, grains and fruits.
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These orange and green healthy plants contain alpha-carotene and beta-carotene thought to help in helping stop cancer, spefically cancer of the esophagus. A good number are low in calories, so should be included in every weight loss regime.
Falafel (Basic Recipe) Recipe Index from Recipes 4U
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