Today on the Sonrise Morning Show/Sacred Heart Radio we talked about chickpeas. Did you know chickpeas have such an ancient Biblical history that the original wild ancestor of the chickpeas is now extinct? Anyway, it’s not hard to imagine why we love chickpeas today. In this falafel patty, chickpeas are the main ingredient to falafel heaven!
Chickpeas are high in protein, calcium, B-vitamins, iron, and dietary fiber. They do contain carbs but chickpeas, like beans, are called starch resistant since your body takes longer to digest them than simple carbs so this keeps you feeling fuller longer. They have no cholesterol.
This recipe from my friend and colleague, Jaime Carmody (email@example.com), is one of the best I’ve ever made. I’ve adapted it only slightly from Jaime’s version in class at Living Spaces Custom Design here in Batavia. Chickpeas contain lots of calcium, and we all know that garlic and onions are good for the heart. This is a healthy recipe, and sooo delish!
Makes 4 servings
1 ¼ cups Chickpeas (soaked overnight in room temperature water, or 3 cups canned, cooked and drained, liquid reserved).
1 med. White Onion (chopped)
2 ea Garlic Cloves (minced)
¼ cup Flat Leaf Parsley (packed)
2 tsp Cumin (ground)
½ tsp Coriander (ground)
1 ½ tsp Salt
½ tsp Baking Soda
¼ tsp Cayenne Pepper (ground)
1/2 cup All Purpose Flour
Vegetable Oil for Frying
4 ea Pita Bread
2 cup Iceberg Lettuce (shredded)
1 ea Tomato (cored & diced)
½ cup Tahini w. Greek Yogurt – mix tahini with yogurt to your taste
Tzatziki sauce (check out my website Abouteating.com for this recipe). (opt)
Drain the chickpeas. Place in a food processor bowl and coarsely chop. Add the onion, garlic, parsley, cumin, coriander, salt baking soda, and cayenne pepper. Process until finely chopped. Place the mixture in a bowl and add the flour. If mixture is too dry to form, add a bit of reserved liquid. With wet hands, form 4 patties, about 3 inches in diameter.
Tip: When Jaime made these, she did as I do, just take a small scoop, about 1” in size or so and scoop up the falafel, place in hot oil and smoosh down a bit. That way you get lots more plus they fit into a quarter of a pita so well.
Fill a large nonstick skillet with 1/4” of the vegetable oil. Heat over medium-high heat. Fry the falafels on each side until golden brown. Drain on paper towels.
Open one edge of the pita breads. Place a quarter of the lettuce and tomatoes in each. Place a falafel in each pita bread and drizzle the falafel with some of the Tahini with yogurt dip and add a bit of Tzatziki if you like.