These pan-fried falafel balls only use 2 Tbsp of oil to achieve a crispy, savory flavor you’ll crave. Serve with a chopped salad or stuff in a whole wheat pita with yogurt sauce for a deliciously balanced meal.
Nutrition (per serving)
Calories: 190; total fat: 7g; saturated fat: 1g; protein: 9g; carbohydrates: 23g; sugar: 4g; fiber: 6g; cholesterol: 1mg; sodium: 628mg
Recipe and photo by Dixya Bhattarai, R.D. of Food, Pleasure, and Health.
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Makes 4 servings
Prep time
20 min.
Cook time
10 min.
Ingredients
- For the yogurt sauce:
- 1 cup nonfat plain yogurt
- 2 garlic cloves
- 2 Tbsp chopped cilantro
- 2 Tbsp chopped parsley
- 2 Tbsp chopped dill
- 1 large lemon, squeezed
- Salt and pepper, to taste
- For the falafel:
- 1 cup cooked split green peas
- 3 garlic cloves
- 1/2 small onion, chopped
- 1/2 bunch cilantro, chopped
- 1/2 bunch parsley, chopped
- 1/4 cup buckwheat flour
- 2 tsp cumin powder
- 1 large lemon, squeezed
- Salt and pepper, to taste
- 2 Tbsp olive oil
How to make it
For the yogurt sauce: In a small bowl, combine the yogurt, garlic, cilantro, parsley, dill, lemon juice, salt, and pepper. Stir to combine.
For the falafel: In a food processor, pulse split green peas, garlic, onion, cilantro, parsley, flour, cumin, lemon juice, salt, and pepper until it turns into a coarse meal, not mushy.
Stir everything together, and transfer into a bowl.
Take 2-2½ Tbsp of mixture and roll them into a ball, and slightly flatten them. Continue with the remaining mixture, and set it aside.
Heat a large pan with oil. Pan-fry falafel for 3-5 minutes on each side, until golden brown on both sides.
Remove from heat, and serve with the yogurt sauce.
