Falafel with Tzatziki

These little vegetarian chickpea patties are such a nice change from the everyday, they’ll feel like a special treat. Wrap in low-sodium pita or lavash or enjoy plain.

Serves: 4Hands-on: 20 minutesTotal: 30 minutesDifficulty: Medium

Serves: 4

Ingredients

  • ½ cup dried breadcrumbs
  • 1 can (15 oz.) no-salt-added garbanzo beans
  • 1 small onion
  • 3 cloves garlic
  • ¼ cup fresh parsley
  • 2 tsp. ground cumin
  • 1 tsp. ground coriander
  • ¼ tsp. dried red pepper flakes
  • Freshly ground black pepper, to taste
  • 1 small cucumber
  • 2 cloves garlic, finely minced
  • 1 Tbsp. chopped fresh dill
  • 1 tsp. freshly squeezed lemon juice
  • ¾ cup plain nonfat Greek yogurt
  • ½ tsp. ground white pepper

Directions

  • Preheat the oven to 400°F. Spray a baking sheet lightly with oil and set aside. Place bread crumbs in a shallow bowl and set aside
  • Drain and rinse the chickpeas, then place into a food processor. Add the onion, 3 cloves garlic, parsley, cumin, coriander, red pepper flakes, and white pepper. Pulse until smooth.
  • Form chickpea mixture into small patties and dredge in bread crumbs. Place sheet on middle rack in oven and bake for 10 minutes. Remove from oven, gently flip falafel patties, and return to bake for another 5–10 minutes.
  • While falafel is baking, peel the cucumber. Slice lengthwise and gently scrape out seeds using a spoon. Grate, then place into a clean towel and squeeze to remove excess liquid. Place into a mixing bowl and add the remaining ingredients. Season to taste with ground white pepper and stir well to combine.
  • Remove falafel from oven and serve immediately with tzatziki.

Recipe Information

Serves: 4

Ingredients

  • ½ cup dried breadcrumbs
  • 1 can (15 oz.) no-salt-added garbanzo beans
  • 1 small onion
  • 3 cloves garlic
  • ¼ cup fresh parsley
  • 2 tsp. ground cumin
  • 1 tsp. ground coriander
  • ¼ tsp. dried red pepper flakes
  • Freshly ground black pepper, to taste
  • 1 small cucumber
  • 2 cloves garlic, finely minced
  • 1 Tbsp. chopped fresh dill
  • 1 tsp. freshly squeezed lemon juice
  • ¾ cup plain nonfat Greek yogurt
  • ½ tsp. ground white pepper

Directions

  • Preheat the oven to 400°F. Spray a baking sheet lightly with oil and set aside. Place bread crumbs in a shallow bowl and set aside
  • Drain and rinse the chickpeas, then place into a food processor. Add the onion, 3 cloves garlic, parsley, cumin, coriander, red pepper flakes, and white pepper. Pulse until smooth.
  • Form chickpea mixture into small patties and dredge in bread crumbs. Place sheet on middle rack in oven and bake for 10 minutes. Remove from oven, gently flip falafel patties, and return to bake for another 5–10 minutes.
  • While falafel is baking, peel the cucumber. Slice lengthwise and gently scrape out seeds using a spoon. Grate, then place into a clean towel and squeeze to remove excess liquid. Place into a mixing bowl and add the remaining ingredients. Season to taste with ground white pepper and stir well to combine.
  • Remove falafel from oven and serve immediately with tzatziki.

Nutrition Information

Nutrition Information
Amount per serving
Calories220
Total Fat2g
Saturated Fat0g
Cholesterol0mg
Sodium160mg
Total Carbohydrate35g
Dietary Fiber6g
Sugars5g
Protein14g