Baked Falafel

Ingredients – Falafel Pockets

• Whole-wheat or high-fiber pitas
• One 15-oz. can chickpeas, well drained
• 1 onion, very finely chopped (I used red onion because I like the color/flavor better)
• 1/4 cup whole-wheat flour
• 3 tbsp. finely chopped fresh parsley
• 1 1/2 tbsp. chopped garlic
• 1 tbsp. chopped fresh cilantro
• 1/2 tbsp. ground cumin
• 3/4 tsp. salt
• 1/2 tsp. baking powder
• 1/4 tsp. lemon juice
• 1/8 tsp. paprika, or more to taste
• black pepper, to taste
• Two 2-second sprays olive oil nonstick spray
• Baby spinach
• Diced tomatoes

Directions

1. Preheat oven to 375 degrees.
2. Place all ingredients for falafel (except for the pitas, baking powder, and nonstick spray) in a food processor, and give them a good chop. Transfer into a bowl, add the baking powder and stir together. Using a potato masher, mash any big chunks that remain – Mixture should remain slightly chunky, not smooth.
3. Spray a baking sheet thoroughly with a 2-second spray of olive oil nonstick spray.
4. One at a time, take spoonfuls of mixture in your hands and form 15 balls, each about the size of a ping pong ball, and gently place them on the baking sheet. Spray the top of each ball with olive oil nonstick spray, for a total of about a 2-second spray.
5. Bake in the oven for 15 minutes. Meanwhile, combine 2 parts hummus to 1 part water, and stir until blended (add more water to taste depending on how watery you like your sauce). Season to taste with salt / black pepper and refrigerate until ready to serve.
6. Remove baking sheet from the oven, and carefully turn each ball over, gently reshaping if the bottoms have flattened. Return to the oven and bake for an additional 10 – 15 minutes, until golden brown and slightly crispy. Allow to cool and set for at least 5 minutes.
7. Cut the whole pitas into halves, toast or warm all pita halves slightly, fill with spinach, 3 falafel balls, diced tomato, and top with spinach and sauce. Enjoy!

Nutritional Information

• Serving size: 1 pita half with 3 falafel balls and 1-3 tbsp dip
• Calories: 200
• Fat: 2.25g
• Fiber: 8.5g
• Protein: 10g