Baked Falafel with Creamy Garlic Dressing

  • Time: 1 hour 45 minutes
  • Servings: 3
  • Serving Size: 6.0 ounces
  • Stage: Post-recovery

INGREDIENTS:

  • Chickpeas, uncooked - 1 cup (200 grams)(must be uncooked otherwise recipe will not work)
  • Red onion - 1/2 medium (75 grams)
  • Garlic clove - 2 medium (8 grams or 2 tsp minced)
  • Parsley, fresh leaves - 1 handful (20 grams)
  • Cumin, ground - 1 tsp
  • Cilantro (coriander), ground - 1/2 tsp
  • Sea salt - 1/4 tsp
  • Lemon, juice only - 1/2 medium (24 grams)
  • Olive oil - 1 tbsp (14 grams)
  • Water - 1 tbsp (15 grams)

INGREDIENTS FOR DRESSING:

  • Greek yogurt, non-fat, plain - 4 1/2 ounces (127 grams)
  • Garlic clove, minced - 1 medium (or 1 tsp minced)
  • Lemon, juice only - 1/4 medium (12 grams)
  • Agave syrup - 1/2 tsp (4 grams)
  • Sea salt - 1/4 tsp
  • Black pepper, freshly ground - 1/8 tsp

INSTRUCTIONS:

  1. Place the uncooked chickpeas in a pot and cover them with water by about 2 inches. Boil for 1 minute then remove from heat and cover. Let stand for 1 hour. Make sure to use uncooked chickpeas or the recipe won't work.
  2. When ready, drain the chickpeas and add them to a food processor together with all other ingredients (except those for the dressing). Mix. If your food processor is not big enough you might need to do it in 2 rounds. Process the mixture until no chunks are left.
  3. Pre-heat the oven to 375°F or 190°C.
  4. To a baking dish, spray some non-stick oil spray or add a bit of olive oil and spread it out with a napkin. Grab enough mixture to make a 1-2 inch discs (make a ball and then gently squeeze to flatten out a bit). Squeeze the mixture tightly to make sure it stays in place. Add to the baking dish. Repeat until you finish the mixture.
  5. Bake for 15 minutes. Then remove the tray from the oven and carefully flip them (scrape them from the bottom using a spatula to prevent them from breaking.) Bake for another 10-12 minutes. Once done, let them cool down for 10 minutes.
  6. For the dressing simply mix all ingredients in a small bowl.
  7. Serve the falafel with the dressing and enjoy!

*Note: Divide equally by the listed number of ingredients. Stays fresh in the refrigerator for up to 3 days. Dressing freshness time may vary depending on the expiration date on the label of the yogurt used.

NUTRITION FACTS per serving:

  • Calories 355
  • Protein 19 grams
  • Carbs 51 grams
  • Fat 9 grams
  • Fiber 9 grams
  • Sugar 11 grams
  • Iron 23% DV
  • Calcium 12% DV
  • Sodium 18% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: By baking the chickpeas you are able to remove most of the moisture, leaving a more protein dense food. The yogurt dressing adds back a bit of moisture and an extra boost of protein.

Tags: =soy-free, gluten-free, high-protein, vegetarian, high-fiber, gastric sleeve, vsg, bariatric, diet, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.