Easy Baked Falafel (Chickpea Patties)

You can check all the boxes on these Middle Eastern chickpea patties: low-fat, vegan, gluten-free, fiber-rich, and delicious. Usually falafel is deep-fried, but this version is simply baked on a cookie sheet. When I was researching the recipe, I learned that falafel patties or balls are a staple of a lot of Middle Eastern countries; in Israel and Turkey they mostly use garbanzo beans, but in Egypt they use broad beans, herbs, and spices.

Joe came home from band rehearsal to find that dinner was falafel and tzatziki sauce on thin pita. "This is so cool! Who gets to eat like this on a weeknight?" We do, and I think you'll want to, also!

Ingredients

1/4 cup brown sesame seeds
1 20 oz can chickpeas, drained
1 medium white onion, finely chopped (about 1/2 cup)
1/3 cup chopped cilantro
2 cloves garlic
1 teaspoon cumin powder
2 teaspoons ground coriander
1 tbsp lemon juice
2 tsp salt
2 tbsp olive oil
1 tbsp water (or more, if the patties are too crumbly)

Directions

Preheat oven to 400 degrees and grease a cookie sheet. If desired, toast sesame seeds on a hot dry griddle until slightly browned and more fragrant; this will enhance their flavor.  Add all ingredients to a food processor, blender, or mixer, and blend until it is at the consistency that looks good to you. I made mine into a fine dough, but some people like coarser bits of garbanzos in their falafel balls.

Test the consistency of the dough by pressing together a handful (about 1/3 cup). It should press together into a ball that sticks together but doesn't stick to your hands. Form them into patties about 1/2 inch thick.

Bake about 10 minutes on each side, until browned and crusty. We served this on pita with our cucumber-yogurt tzatziki sauce, shredded carrots, sliced onion and squash, and lots of napkins.

Makes about 12 patties.

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Tzatziki Sauce

This Greek cucumber/yogurt sauce is one reason gyros taste so magically delicious. July and August are the months when gardeners are drowning in cucumbers, so it's a great time to make a big batch of this sauce. Best of all, it's really easy to make.

In this picture, I used the tzatziki sauce as a dressing for a cucumber salad. It can also be used as a dip for veggies or pita wedges, or a condiment for any kind of sandwich.

Ingredients

2 (8 ounce) containers plain yogurt
2 cucumbers - peeled, seeded and shredded
1 tablespoon
Juice of 1/2 lemon
3 cloves garlic, peeled and minced
1 tablespoon chopped fresh mint
2 tablespoons chopped fresh dill
1/2 teaspoon white pepper
salt to taste

Directions 

In a medium bowl, combine all ingredients. Stir until well-combined. Refrigerate for at least one hour before serving.

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Tabbouleh Salad

Tabbouleh is a traditional Middle Eastern salad that's usually made with Bulgur wheat. If you are sensitive to gluten, though, you can use quinoa instead of cracked wheat for the salad. Either way, this is a cool and refreshing summer salad.

Ingredients

2 cups water
1 cup Bulgur wheat or raw quinoa
1/2 tsp salt
1/4 cup olive oil
1/4 cup lemon juice
2 bunches green onions, diced
1/2 cup fresh parsley, minced
1 tbsp. fresh mint, minced
3 tomatoes, diced
1 cucumber, diced
1 garlic clove, minced
 2 carrots, grated

  

Directions

Bring water to a boil in a saucepan. Add wheat or quinoa; reduce heat cover and simmer for 15 minutes. Remove from heat, fluff with fork, and allow to cool.

In a large bowl, combine olive oil, salt, lemon juice, vegetables, and herbs. Stir in cooled quinoa and refrigerate for one hour before serving.

Make 4 side salads.

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