Falafel balls are usually deep fried, but this healthy version is merely seared in a pan. Even better, each slightly crunchy morsel is made with quinoa, a fiber-rich seed that's high in protein.
Ingredients:
1/2 c. quinoa
1 c. carrot, chopped
1/2 c. green onions, sliced
3 tbsp. parsley, chopped
15 oz. garbanzo beans
2 eggs
2 tbsp. fresh lemon juice
1 tsp. cumin
1 tsp. coriander
2 tbsp. toasted sesame seeds
2 cloves garlic
Salt and pepper
2 tbsp. olive oil
For sauce:
1 c. plain yogurt
1/4 c. tahini
1 tbsp. lemon zest
Fresh chives to taste
Salt and pepper
Directions:
In a small saucepan, bring 1 c. water to a boil. Add quinoa, cover and reduce heat. Cook until liquid is absorbed, about 12 minutes. Set aside to cool. In a bowl, whisk together the yogurt, tahini, lemon zest, a pinch of salt and pepper and chives if you have them. Cover and put in the fridge. In a blender or food processor, pulse carrots and parsley. Add green onion, garbanzos, sesame seeds, lemon juice, eggs, garlic cloves, coriander and cumin. Season with salt and pepper. Pulse until roughly combined, add quinoa, and pulse a few more times. Allow to set in fridge for an hour. Heat a nonstick pan over medium high heat with 1 tbsp. of the oil. Scoop the mixture out in about 2 tbsp. size portions, roll and flatten into patties. Sear them in a saucepan for about 3 minutes on each side, with a slight press of the spatula between to thin the patty a bit. Use the remaining oil when the pan becomes dry.
Recipe provided by Sara and Hugh Forte of Sprouted Kitchen
