Courtesy of Stonyfield Farm
A flavorful and hearty vegetarian dish. Serve as a main dish or form into small round balls instead of patties for a creative appetizer.
1 small onion, minced
3 tbs. olive oil
2 - 15.5oz cans garbanzo beans, rinsed and drained
1 cup Stonyfield Farm Lowfat Plain Yogurt
3/4 cup cornmeal, divided
6 cloves garlic, minced
2 tsp. ground cumin
2 tsp. ground coriander
1 tsp. salt
2 tsp. hot sauce
Cook the onions in 1 tablespoon of olive oil in a skillet over medium heat until soft and translucent.
Pulse the garbanzo beans, yogurt, 1/4 cup cornmeal, garlic, cumin, coriander, salt, and hot sauce in a food processor or blender until smooth. Transfer to a bowl and stir in the onions; cover and chill for 30 minutes.
Place 1/2 cup cornmeal in a shallow dish. Form the garbanzo bean dough into 6 patties, 1/2-inch thick and roll in cornmeal.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Cook the falafel cakes until browned on both sides, about 5 minutes per side.
Serve as a sandwich in pita bread with tzatziki or on a bed of greens.
Calories 290; Calories from Fat 80; Total Fat 9g; Saturated Fat 1.5g; Cholesterol 0mg; Sodium 500mg; Total Carbohydrate 42g; Dietary Fiber 7g; Sugars 4g; Protein 11g; Vitamin A 2%; Vitamin C 6%; Calcium 15%; Iron 15%
Tzatziki is cool, refreshing and easy to prepare. It can be served as a dip or a topping on your favorite meats, fish or on sandwiches. Try it over falafel.
1 - 16oz. container Plain Oikos Organic Greek Yogurt
1 cucumber, peeled, seeded, and grated
1 clove garlic, minced
1 tbs. fresh parsley, chopped
1 tbs. fresh mint, chopped
1 tbs. fresh lemon juice
Salt and pepper to taste
Combine ingredients in a bowl and fold together, refrigerate for 2 hours before serving. Makes about 2 cups.
Calories 40; Calories from Fat 0; Total Fat 0g; Saturated Fat 0g; Cholesterol 0mg; Sodium 25mg; Total Carbohydrate 3g; Dietary Fiber 0g; Sugars 3g; Protein 6g; Vitamin A 2%; Vitamin C 4%; Calcium 8%; Iron 0%