MILLERSVILLE Credit Union (finance) and Fallen Falafel (recipes)

MILLERSVILLE Credit Union (finance)

MILLERSVILLE is a credit union with head office in MILLERSVILLE, PA

Fallen Falafel (recipes)

Fallen Falafel

Yield: Makes 12 servings

Ingredients:

2cans (15 ounces each) chickpeas

1/2cup whole wheat flour

1/2cup chopped fresh parsley

1/3cup lemon juice

1/4cup minced fresh onion

2tablespoons minced garlic

2teaspoons ground cumin

1/2teaspoon salt

1/2teaspoon ground red pepper or red pepper flakes

1/2cup canola oil

2-1/2cups tomato sauce

1/3cup tomato paste

2tablespoons lemon juice

2teaspoons sugar

1teaspoon dry onion powder

1/2teaspoon salt

Preparation:

1.Preheat oven to 400°F. Coat Baking sheet with nonstick Cooking spray. To make falafel, drain chickpeas, reserving 1/4 cup liquid. Combine chickpeas, reserved liquid, flour, parsley, lemon juice, onion, garlic, cumin, salt and pepper in Food processor or blender; cover and process until well blended. Roll mixture into 36 (1-inch) balls and place 1 to 2 inches apart on Baking sheet. Chill 15 minutes.2.Heat large nonstick skillet over medium-high heat. Add oil. Fry falafel in batches until browned. Place on Baking sheet; bake 8 to 10 minutes.3.To make sauce, combine all ingredients in medium saucepan and simmer over medium-low heat 20 minutes. Serve with warm falafel. Garnish as desired.

Hint:

Falafel also may be baked completely to reduce fat content. Spray balls lightly with nonstick Cooking spray and bake on Baking sheet 15 to 20 minutes, turning once.

Nutritional Information:

Serving Size: 3 pieces falafel with 1/4 cup sauce

Sodium

701 mg

Protein

6 g

Fiber

5 g

Carbohydrate

26 g

Saturated Fat

1 g

Total Fat

7 g

Calories from Fat

34 %

Calories

191

Dietary Exchange:

Vegetable

1

Starch

1-1/2

Fat

1

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