Edamame star in meatless falafels
| • | Magical beans |
By Elaine Magee
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Q. I'm looking for a new vegetarian recipe to try with my family. Do you have a favorite one you could share?
A. I just developed a really easy recipe for falafels using edamame and garbanzo beans.
It is quick to make because you use a food processor to blend frozen shelled edamame (thawed), canned garbanzo beans, green onions, herbs and spices. Fat-free sour cream and tahini (or peanut butter) is used to help bind the mixture together.
Instead of deep-frying the falafels though, I browned them in a nonstick skillet coated with 3 teaspoons of olive oil.
Compare these delicious ones - just 186 calories per serving - with deep-fried falafels that contain about 266 calories and 18 grams of fat.
EDAMAME FALAFELS
In food processor, combine edamame, garbanzo beans, green onions, and garlic and herb seasoning by pulsing to form a coarse paste.
Add in the remaining ingredients (sour cream, tahini, parsley, cilantro, chili pepper if desired, and cumin) and pulse to blend.
Use a tablespoon measure to shape the mixture into balls, then flatten them into patties about 1 1/2 inches wide.
Heat a large, nonstick skillet over medium-high heat. Coat the bottom of the skillet with a tablespoon of olive oil. Add all of the patties to the pan and coat the tops with olive oil cooking spray. When the bottoms are toasty brown, flip the patties over to brown the other side. My favorite way to serve the falafels is in mini whole-wheat pita pockets with lettuce and hummus as a topping.
Serving suggestions: 24 mini whole-wheat pita pockets, 24 small Romaine or spinach lettuce leaves and 24 teaspoons of prepared hummus.
Makes 24 mini falafels patties (about 4 servings).
