Homemade Falafel With Middle Eastern Chopped Salad

Homemade Falafel With Middle Eastern Chopped Salad

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Nutritional Information

Nutritional Information

  6 servings
 
Calories 320
Calories from Fat 170
Total Fat 20 g
Saturated Fat 2.5 g
Trans Fat 0 g
Cholesterol 25 mg
Sodium 880 mg
Total Carbs 28 g
Dietary Fiber 8 g
Sugars 2 g
Protein 9 g
Vitamin A 20 %
Vitamin C 25 %
Calcium 8 %
Iron 15 %
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  • Recipe serves:6
  • Prep Time15 min
  • Cook Time15 min
  • Chill Time30 min

Ingredients

  • 2 cans (540 mL ea.) chick peas, rinsed and drained
  • 2 Tbsp. (30 mL) PLUS 1/4 cup (60 mL) chopped fresh parsley leaves, divided
  • 1 package Knorr® Vegetable Dry Soup Mix
  • 1 egg
  • 1 tsp. (5 mL) ground cumin
  • 2 medium tomatoes, chopped (about 1-1/2 cups/375 mL)
  • 1 small cucumber, chopped (about 1-1/2 cups/375 mL)
  • 7 Tbsp. (105 mL) Becel® Oil, divided
  • 1 Tbsp. (15 mL) fresh lemon juice

Directions

  • Mash chick peas in large bowl with potato masher until no large pieces are left. (Chick peas should not be smooth like hummus). Stir in 2 tablespoons (30 mL) parsley, Knorr® Vegetable Dry Soup Mix, egg and cumin. Cover and chill 30 minutes.
  • Meanwhile, combine tomatoes, cucumber, remaining 1/4 cup (60 mL) parsley, 1 tablespoon (15 mL) Oil and lemon juice in medium bowl. Season to taste, if desired, with salt and pepper.
  • Shape chick pea mixture into 24 (2 inch/5 cm X 1/2-inch/1.5 cm thick)patties. Heat 2 tablespoons (30 mL) oil in large nonstick skillet over medium-high heat and cook 8 patties, gently turning once, until golden brown, about 5 minutes. Repeat twice using 2 tablespoons Oil (30 mL) per batch. Serve salad and falafel, if desired, with warm whole wheat pita bread and tzaziki sauce.
  • Tip: Stir toasted pieces of pita bread into the Salad to make a traditional Fattoush.

    Chick peas help to boost protein and iron in any dish. So be sure to keep them always on hand in the cupboard.

    Each serving of this falafel and salad dish is an excellent source of fibre.
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