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Title:   Crispy Pan Seared Falafel

Nutrition facts

Serving Size 1 pita (1/6 recipe)
Amount per serving
Calories 309 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 4g 6%
  Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 667mg 28%
Total Carbohydrates 59g 20%
  Dietary Fiber 9g
Protein 13g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.


Serves 6
Use canned chickpeas to save time; rinse well under cool water, and drain.
2 1/2cups cooked (14 ounces) chickpeas
1/4cup chopped onion4 ounces
2tablespoons freshly squeezed lemon juice
1/4cup peeled and grated zucchini
Pinch cayennepepper
1/2teaspoon ground cumin
1/4teaspoon ground coriander
1/2teaspoon baking soda
1/2teaspoon salt
1/8teaspoon freshly ground black pepper
1/2cup medium-chopped mixed fresh herbssuch as parsley, mint, and cilantro
6whole-wheat pitas
4 1/2ounces romaine or Bibb lettuce(about 12 leaves)
1 1/2pounds tomatoes, sliced into 1/4-inch rounds
1small onion, peeled and sliced into 1/8-inch rounds
1/3cup fresh mint leaves
Olive-oil cooking spray
 1.   Combine half the chickpeas, the onion, lemon juice, 4 teaspoons water, zucchini, cayenne, cumin, coriander, baking soda, salt, and pepper in a food processor. Process until smooth. Transfer mixture to a large bowl. Add remaining chickpeas to processor, and pulse just until lumpy (should still have some texture), six to eight pulses. Stir into chickpea mixture. Stir in the herbs.
 2.   Use your hands to pat the mixture into twelve 2-inch patties, each weighing about 1 1/2 ounces. Place each on a waxed-paper-lined baking sheet. Cover with plastic wrap, and transfer to refrigerator for 30 minutes.
 3.   Spray a nonstick skillet with cooking spray. Place skillet over medium heat, and cook three to four patties at a time, until golden brown, 3 to 5 minutes on each side. Transfer cooked patties to a heatproof plate to keep warm in a 200° oven, if necessary.
 4.   To serve, toast pitas, and split them open. Arrange lettuce, tomato, and red-onion slices on each. Place two of the cooked patties on each pita. Sprinkle each with mint leaves. Serve with Tzatziki.
  Per serving: 309 calories, 4 g fat, 0 mg cholesterol, 59 g carbohydrate, 667 mg sodium, 13 g protein, 9 g dietary fiber.
WW Points: 6
Cal: 309 ; Fat: 4 ; Fiber: 4

Why is the fiber lower than what the nutritional information says?
Weight Watchers modified the point system plan, where you can only count 4 grams of fiber for any food item, and the rest is ignored.  This modification was because people were abusing it and eating high fiber foods in order to make the points seem lower.

last edit by blozzom, 9/26/2006 11:37:32 AM

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Meals, Entrees, and Sidedishes   RECIPES   Sandwich  

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