Falafel Sandwiches

• 分量: 7 servings
• 総時間: 1 hour 40 minutes

材料

2 15oz. cans chickpeas ($1.58)

1/4 red onion ($0.25)

1 handfull fresh parsley (about 1/4 bunch) ($0.25)

1 handfull fresh cilantro (about 1/4 bunch) ($0.25)

4 cloves garlic ($0.32)

1 tsp salt ($0.05)

1/2 tsp cayenne pepper ($0.05)

1 tsp ground cumin ($0.10)

1 tsp baking powder ($0.03)

1/2 cup flour* ($0.07)

1/4 cup neutral cooking oil for frying ($0.16)

1 russet potato

1 Chinese eggplant

1 oz grape tomatoes

1/4 head of cabbage

1/4 head Iceberg lettuce

7 pita breads

手順

Rinse and drain the chickpeas in a colander. Add the chickpeas to a food processor along with the red onion, parsley, cilantro, salt, cayenne, garlic and cumin (all ingredients except baking powder and flour). Process the mixture until it forms a chunky paste. A little texture to the mixture is usually desirable. You may need to scrape down the sides of the bowl occasionally to make sure the mixture is an even texture.

Place the mixture into a bowl and stir in the baking powder. Begin adding flour, 2 Tbsp at a time, until the mixture becomes cohesive enough to form into patties. Chickpea or garbanzo bean flour gives the best flavor and texture, but all-purpose can be used in it’s place. Refrigerate the mixture for at least 1 hour to allow the flavors to blend.

Using a small measuring cup or scoop (about 1/8th cup or 2 Tbsp), form the falafel dough into small patties. If freezing the patties for later, place them on a parchment lined baking sheet so they can freeze without sticking together. The patties can be transferred to an air-tight container or freezer bag for long-term storage once they have frozen through.

To cook the fresh or frozen patties, heat oil in a skillet (or pot if deep-frying) until very hot and shimmering, but not smoking. Cook the patties on each side until deep golden brown and crispy. Move to a paper towel lined plate to drain.

Meanwhile, slice the potatoes and eggplant into thin 1/4-inch rounds. Dice the tomatoes and chop the cabbage into shreds. Toss the tomatoes with salt. Toss the cabbage with some apple cider vinegar. Slice iceberg lettuce. Warm the pita in the oven. When the falafel is done, use the same pan to fry potatoes and eggplant.

To finish, assemble on aluminum foil.

栄養

• サービングサイズ: 2 falafel
• カロリー: 110 kcal
• 脂肪総量: 8 g
• ナトリウム: 395 mg
• 炭水化物総量: 8 g
• 食物繊維: 1 g
• タンパク質: 1 g