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Baked Falafel Sandwich

Contributed by: News Canada

Healthy Recipes: Eat this not that

(NC) - You can burn fat and get the body you want - not by eating less, but by making better food choices.

If, for example, you've been craving the deep-fried falafel served in Middle Eastern restaurants, but feel guilty because of all that fat, then take a look at this nutritious recipe courtesy of BootyCampFitness.com.

Baked Falafel Sandwich
Cooked chickpeas are combined with a blend of exotic herbs and spices, formed into a patty, and then pan-browned before baking. Stuff it into a warm pita with crunchy vegetables and top it with sesame seed tahini sauce, and you're got one nutritious and delicious sandwich.

Ingredients:

  • 2 cups canned chickpeas, rinsed and drained
  • 1/4 cup onion, chopped
  • 1/4 cup parsley, or cilantro, fresh, chopped
  • 1 medium garlic clove, minced
  • 1 tsp ground cumin
  • 1/4 tsp ground coriander
  • 1/4 tsp table salt
  • 1/4 tsp baking soda
  • 1 Tbsp all-purpose flour
  • 2 Tbsp tahini
  • 1 Tbsp fresh lemon juice
  • 2 tbsp water
  • 4 whole-wheat pitas
  • Lettuce

Directions:

Preheat oven to 400 F.

Combine chickpeas, onion, parsley, garlic, cumin, coriander, salt and baking soda in a food processor or blender. Process until mixture is coarsely pureed and transfer to large bowl.

Stir in flour; shape mixture into 4 patties and let stand for 15 minutes. Spray a large ovenproof skillet with cooking spray and place over medium-high heat (if you don't have an ovenproof skillet, make sure to cover the handle of your skillet with aluminium foil before heating).

Add patties and cook until golden brown, flipping once, about 2 minutes per side. Transfer pan to oven and bake 10 minutes. Whisk together Tahini, lemon juice, and water.

To assemble sandwiches, place 2 lettuce leaves inside each pita, add 1 falafel patty and drizzle with 1 tablespoon tahini dressing.

Serving Size: Makes 4 Servings

Nutritional Information: Per Serving: 392 calories, 7 grams of fat, 72 grams of carbohydrates, 11 grams of dietary fibre, and 14 grams of protein.


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