Baked Pistachio Falafels with Tzatziki
Traditional falafels are undeniably tasty, but the authentic deep-fried versions are not exactly nutritional bell-ringers. Baking them and mixing in nutrient-dense pistachios make this version much more nutritionally sound.
2/3 cup (160 mL) flat-leaf parsley
2/3 cup (160 mL) shelled unsalted pistachios
2 1/2 cups (625 mL) cooked or canned chickpeas, drained and rinsed
1 shallot, minced
2 garlic cloves, minced, divided
Juice of 1/2 lemon
2 Tbsp (30 mL) + 2 tsp (10 mL) extra-virgin olive oil
1 1/2 Tbsp (22 mL) whole wheat flour or flour of choice
1 tsp (5 mL) baking powder
1/2 tsp (2 mL) ground cumin
1/4 tsp (1 mL) salt
1/2 English cucumber, peeled
3/4 cup (180 mL) plain Greek yogurt or nondairy alternative
1 Tbsp (15 mL) chopped mint or dill
Preheat oven to 375 F (190 C).
Place parsley and pistachios in food processor and blend until chopped. Add chickpeas, shallot, 1 garlic clove, lemon juice, 2 Tbsp (30 mL) oil, flour, baking powder, cumin, and salt in blender and blend until well combined but still slightly chunky. Roll mixture into 14 to 16 equal-sized balls and place on parchment-lined baking sheet. Bake for 20 minutes, or until lightly browned, turning a couple of times for colour.
Meanwhile, grate cucumber into colander and let stand for 5 minutes. Squeeze out excess liquid from cucumber and combine with yogurt, mint or dill, remaining oil, and remaining garlic in small bowl.
Serve falafels with tzatziki.
Serves 4.
Each serving contains: 383 calories; 18 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 42 g total carbohydrates (9 g sugars, 11 g fibre); 161 mg sodium
source: "Go Nuts", alive #372, October 2013
Baked Pistachio Falafels with Tzatziki
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
