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Falafel with Yogurt-Mint Sauce
This Middle Eastern street-food favourite is usually deep-fried. Our version is lightly pan-fried in a bit of olive oil to keep it crisp.
Ingredients (Serves 8)
Yogurt-Mint Sauce| 1 cup | low-fat plain yogurt |
| 1/2 | English cucumber, grated and squeezed dry |
| 2 | cloves garlic, minced |
| 1 tsp | dried mint |
| 2 | 19-oz cans chickpeas, drained and rinsed |
| 4 | cloves garlic, minced |
| 3/4 cup | fresh parsley |
| 1½ tbsp | lemon juice |
| 1½ tsp | ground cumin |
| 1 tsp | hot sauce |
| 1 tsp | salt |
| 3/4 cup | whole-wheat flour |
| 1/4 cup | olive oil |
| 4 | pitas, halved |
| Lettuce and chopped tomatoes |
Instructions
- In bowl, stir together sauce ingredients. Set aside.
- In a food processor, blend together next 7 ingredients. Transfer mixture to a bowl and stir in flour.
- Form falafel mixture into 24 balls (about 2 tbsp each) and flatten slightly.
- Heat oil in a non-stick frying pan over medium-high. Fry falafel for 2 to 3 minutes per side or until golden brown. Serve 3 in each pita half, along with lettuce, chopped tomatoes and sauce.
Excerpted from The G.I. Diet Cookbook by Rick Gallop Copyright © 2006 by Rick Gallop. Excerpted by permission of Random House Canada, a division of Random House of Canada Limited. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
*Find this and other great recipes in…
The G.I. Diet Cookbook
By Rick Gallop
The G.I. Diet Cookbook offers tempting recipes to add to your G.I. repertoire. With two hundred nutritious, low-G.I. recipes for breakfasts, lunches, snacks, appetizers, dinners and desserts, you’ll lose weight effortlessly as you indulge in delicious food.
*This recipe has been adapted from its original.
Comment on "Falafel with Yogurt-Mint Sauce"
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T P writes:
Wanted to try this recipe. it is very tempting and healthy. However I do have a question for you: 3/4 cup wholewheat flour and 1/4 olive oil is listed in the recipe. but never mentioned what do we do with it. Is this for making your own pita bread ? please advise.
Thanking you in advance.
T P
*Editor's note: In Falafel step 2, after blending the first 7 ingredients in a food processor, transfer mixture to a bowl and stir in the flour. The oil is used for frying.
—posted January 30, 2009 at 6:46 p.m.
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