Sean's Falafel and Cucumber Sauce

Vegetarian
Health score
17%
Sean's Falafel and Cucumber Sauce
60 min.
4
325kcal

Suggestions

This recipe for Sean's Falafel and Cucumber Sauce is a delicious and flavorful vegetarian dish that's perfect for lunch or dinner. The falafel patties are packed with a blend of spices and herbs, including cumin, coriander, parsley, and garlic, giving them a unique and tasty flavor. The cucumber sauce is the perfect cooling complement to the falafel, with a tangy and refreshing taste from the yogurt, cucumber, and dill.

What's great about this recipe is that it's easy to make and comes together in just a few simple steps. You'll start by preparing the cucumber sauce, which can be made ahead of time and chilled until needed. Then, you'll create the falafel mixture by mashing chickpeas and combining them with a blend of spices, herbs, and breadcrumbs. Form the mixture into patties and fry them until golden brown. Serve the falafel in pita bread with chopped tomatoes and a generous dollop of the cucumber sauce.

This recipe is not only tasty but also nutritious. It's a good source of protein, fiber, and various vitamins and minerals. The falafel patties are crispy on the outside and soft on the inside, making them a satisfying and hearty option for vegetarians and meat-eaters alike. So, if you're looking for a flavorful and satisfying meal, this Sean's Falafel and Cucumber Sauce recipe is definitely one to try!

Ingredients

  • teaspoon double-acting baking powder 
  • 15 ounce garbanzo beans drained canned (garbanzo beans)
  • pinch ground pepper 
  • 0.5  cucumber peeled seeded finely chopped
  • teaspoon dill dried
  • cup breadcrumbs dry
  •  eggs 
  • 0.5 cup parsley fresh
  • cloves garlic chopped
  • teaspoon ground coriander 
  • teaspoons ground cumin 
  • teaspoon juice of lemon 
  • servings cooking oil for frying
  • tablespoon olive oil 
  •  onion chopped
  • dash pepper 
  • ounce yogurt plain
  • teaspoon salt 
  • servings salt and pepper to taste

Equipment

  • bowl
  • frying pan
  • blender

Directions

  1. In a small bowl combine yogurt, cucumber, dill, salt, pepper and mayonnaise and mix well. Chill for at least 30 minutes.
  2. In a large bowl mash chickpeas until thick and pasty; don't use a blender, as the consistency will be too thin. In a blender, process onion, parsley and garlic until smooth. Stir into mashed chickpeas.
  3. In a small bowl combine egg, cumin, coriander, salt, pepper, cayenne, lemon juice and baking powder. Stir into chickpea mixture along with olive oil. Slowly add bread crumbs until mixture is not sticky but will hold together; add more or less bread crumbs, as needed. Form 8 balls and then flatten into patties.
  4. Heat 1 inch of oil in a large skillet over medium-high heat. Fry patties in hot oil until brown on both sides.
  5. Serve two falafels in each pita half topped with chopped tomatoes and cucumber sauce.

Nutrition Facts

Calories325kcal
Protein15.49%
Fat34.52%
Carbs49.99%

Properties

Glycemic Index
81.08
Glycemic Load
5.41
Inflammation Score
-8
Nutrition Score
22.10347826087%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Apigenin
16.17mg
Luteolin
0.09mg
Isorhamnetin
1.38mg
Kaempferol
0.29mg
Myricetin
1.15mg
Quercetin
5.63mg

Nutrients percent of daily need

Calories:324.82kcal
16.24%
Fat:12.72g
19.56%
Saturated Fat:2.52g
15.73%
Carbohydrates:41.44g
13.81%
Net Carbohydrates:34.17g
12.42%
Sugar:5.52g
6.13%
Cholesterol:46.45mg
15.48%
Sodium:1418.3mg
61.67%
Protein:12.84g
25.68%
Vitamin K:131.95µg
125.67%
Manganese:1.28mg
64.06%
Vitamin B6:0.66mg
32.76%
Fiber:7.27g
29.08%
Iron:4.47mg
24.81%
Calcium:245.69mg
24.57%
Phosphorus:244.79mg
24.48%
Vitamin B1:0.35mg
23.63%
Folate:85.92µg
21.48%
Selenium:13.83µg
19.76%
Vitamin C:14.81mg
17.95%
Vitamin A:814.87IU
16.3%
Magnesium:65mg
16.25%
Vitamin B2:0.27mg
15.71%
Copper:0.31mg
15.62%
Potassium:460.82mg
13.17%
Zinc:1.81mg
12.06%
Vitamin B3:2.19mg
10.96%
Vitamin B5:0.97mg
9.66%
Vitamin E:1.27mg
8.49%
Vitamin B12:0.35µg
5.83%
Vitamin D:0.26µg
1.75%
Source:Allrecipes