Zucchini Falafel - 2 Guiding Stars
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Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

Although traditional falafel doesn’t include zucchini, the ubiquitous summer squash adds moisture, flavor and nutritional value to this tasty vegetarian alternative to burgers.

Ingredients

  • 1 15 1/2-ounce can chickpeas, drained and rinsed
  • 1 cup plain, whole-grain breadcrumbs
  • 1 zucchini, grated
  • 1 small red onion, grated
  • 1 egg, lightly whisked
  • 1/4 teaspoon coarse salt
  • 2 tablespoons extra-virgin olive oil
  • 4 whole-wheat pitas, toasted
  • 1 cup plain, low-fat Greek yogurt
  • 8 leaves tender lettuce
  • 1 cup fresh mint leaves

Directions

1. Mash chickpeas in a bowl until smooth. Stir in breadcrumbs, zucchini, onion, egg and salt. Form into eight 4-by-1/2-inch patties.

2. Saute patties in oil until golden and crisp, 2-3 minutes per side.

3. Halve pitas and stuff with patties, yogurt, lettuce and mint.

 

Nutritional analysis per serving: Calories 215; Total Fat 5.5g (8% Daily Value); Saturated Fat 1g (5% DV); Trans Fat 0g; Cholesterol 23mg (8% DV); Sodium 370mg (16% DV); Total Carbohydrate 33g (12% DV); Dietary Fiber 5.5g (21% DV); Total Sugars 3g; Includes 1g Added Sugars (2% DV); Protein 10g; Vitamin D 0% DV; Calcium 6% DV; Iron 15% DV; Potassium 6% DV; Molybdenum 70% DV; Manganese 45% DV; Selenium 30% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/zucchini-falafel/
© 2024 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796