Homemade Falafel With Middle Eastern Chopped Salad
Temps & Portions
30 minutes temps de préparation =
15 minutes préparation +
15 minutes cuisson
2 cans (540 mL ea.) chick peas, rinsed and drained0Unico Chick Peas No Salt Added 540ML$2.81 • Chq
2 Tbsp. PLUS 1/4 cup (60 mL) chopped fresh parsley leaves, divided0Parsley Regular$2.25 • Paq
1 package Knorr® Vegetable Dry Soup Mix
1 egg0Grapes White/Green Seedless ~1LB$10.17 • Sac
1 tsp. ground cumin0Compliments Cumin Ground 97G$2.59 • Chq
2 medium tomatoes, chopped (about 1-1/2 cups/375 mL)0Tomatoes Plum Roma 1EA$0.57 • Chq
1 small cucumber, chopped (about 1-1/2 cups/375 mL)0Dill 20G$2.25 • Chq
7 Tbsp. Becel® Oil, divided0Becel Margarine Olive Oil 454G$4.17 • Chq
1 Tbsp. fresh lemon juice0Lemons 1EA$1.12 • Chq
- 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.