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Homemade Falafel With Middle Eastern Chopped Salad

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  • 2 cans (540 mL ea.) chick peas, rinsed and drained
  • 2 Tbsp. (30 mL) PLUS 1/4 cup (60 mL) chopped fresh parsley leaves, divided
  • 1 package Knorr® Vegetable Dry Soup Mix
  • 1 egg
  • 1 tsp. (5 mL) ground cumin
  • 2 medium tomatoes, chopped (about 1-1/2 cups/375 mL)
  • 1 small cucumber, chopped (about 1-1/2 cups/375 mL)
  • 7 Tbsp. (105 mL) Becel® Oil, divided
  • 1 Tbsp. (15 mL) fresh lemon juice

NUTRITIONAL INFORMATION

 

Amount per serving

Calories320
Calories from Fat170
Total Fat20g
Saturated Fat2.5g
Trans Fat0g
Cholesterol25mg
Sodium880mg
Total Carbs28g
Dietary Fiber8g
Sugars2g
Protein9g
Calcium8%
Iron15%
Vitamin C25%
Vitamin A20%

  • 1 Mash chickpeas 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.
  • 2 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.
  • 3 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.