Ingredients with Measurements:
- 2 cups cooked chickpeas
- 2 cloves garlic, minced
- 1/4 cup fresh parsley, finely chopped
- 1/4 cup fresh cilantro, finely chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon baking powder
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons olive oil
- 4 whole-wheat pita breads
- 1/2 cup plain Greek yogurt
- 1/2 cup tahini
- Juice of 1 lemon
- 1/4 teaspoon garlic powder
- 1/4 teaspoon ground cumin
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup cucumber, diced
- 1/2 cup tomatoes, diced
- 1/4 cup red onion, diced
- 1/4 cup feta cheese, crumbled
Special Equipment Needed:
- Food processor
- Skillet
- Spatula
Step-by-Step Instructions:
1. In a food processor, combine the chickpeas, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse until the mixture is combined and forms a paste.
2. Heat the olive oil in a skillet over medium heat. Form the chickpea mixture into small patties and place in the skillet. Cook for 3-4 minutes per side, or until golden brown.
3. In a small bowl, combine the Greek yogurt, tahini, lemon juice, garlic powder, cumin, salt, and pepper. Stir until combined.
4. To assemble the sandwiches, cut the pita breads in half and spread the tahini sauce inside. Add the falafel patties, cucumber, tomatoes, red onion, and feta cheese.
Time:
Preparation Time: 10 minutes
Cooking Time: 8 minutes
Temperature: Medium heat
Serving Size: 4 sandwiches
Nutritional Information:
Calories: 514
Fat: 21g
Carbohydrates: 61g
Protein: 19g
Substitutions for Ingredients
- Chickpeas: can be substituted with black beans or white beans
- Parsley: can be substituted with mint or basil
- Cilantro: can be substituted with parsley or mint
- Greek yogurt: can be substituted with plain yogurt or sour cream
- Tahini: can be substituted with almond butter or peanut butter
Variations:
- Add other vegetables such as bell peppers, carrots, or spinach
- Add other herbs and spices such as oregano, paprika, or chili powder
- Use other types of bread such hummus or flatbread
Tips and Tricks:
- Make sure to pulse the chickpea mixture until it forms a paste, but not too much or it will become too wet.
- Use a non-stick skillet to prevent the falafel patties from sticking.
Storage Instructions:
Store the falafel patties in an airtight container in the refrigerator for up to 3 days.
Reheating Instructions:
Reheat the falafel patties in a skillet over medium heat for 2-3 minutes per side.
Presentation Ideas:
- Serve the sandwiches on a platter with the tahini sauce and vegetables on the side.
- Serve the sandwiches in individual bowls with the tahini sauce and vegetables on top.
Garnishes:
- Fresh parsley
- Fresh cilantro
- Sliced olives
- Sliced avocado
Pairings:
- Hummus
- Tzatziki
- Baba ghanoush
Suggested Side Dishes:
- Greek salad
- Roasted vegetables
- Rice
Troubleshooting Advice:
- If the falafel patties are too wet, add more chickpeas or breadcrumbs to the mixture.
- If the falafel patties are too dry, add more olive oil or water to the mixture.
Food Safety Advice:
- Make sure to cook the falafel patties until they are golden brown and cooked through.
- Make sure to store the falafel patties in an airtight container in the refrigerator.
Food History:
Falafel is a traditional Middle Eastern dish that is made from ground chickpeas or fava beans and is usually served in pita bread. It is believed to have originated in Egypt and is now popular all over the world.
Flavor Profiles:
This dish has a savory and slightly nutty flavor from the chickpeas, garlic, and herbs. It is also slightly tangy from the tahini sauce and lemon juice.
Serving Suggestions:
- Serve with a side of hummus or tzatziki.
- Serve with a side of roasted vegetables.
- Serve with a side of Greek salad.
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Region: Middle Eastern