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Baked Falafel with Mango Salsa

Baked Falafel With Mango Salsa

NUTRITION

Makes 6 servings. Per Serving:
494

Calories

14g

Fat

75g

Carbs

21g

Protein

INGREDIENTS

 

For the Falafel:
– 2 15-ounce can chickpeas, rinsed and drained
– 1 1/2 teaspoons cumin
– 1 teaspoon coriander powder
– 4 tablespoons chopped chives (1/4 cup)
– 1/4 cup minced onion
– 2 garlic cloves, peeled and minced
– 1/4 cup chopped cilantro
– 1/4 cup chopped parsley
– 1/4 teaspoon salt
– 2 tablespoons all-purpose flour
– 1 teaspoon baking powder
– 2 cups water
– 2 tablespoons olive oil, plus more for coating
– 1/2 cup breadcrumbs
– 2 cups instant oats
– Toasted sesame seeds

For the Yogurt Sauce:
– 1 cup nonfat plain Greek yogurt
– 2 tablespoons fresh lemon juice
– 2 garlic cloves, peeled and minced
– Salt

For the Mango Salsa:
– 1 mango, peeled, pitted, and diced
– 2 green onions, peeled and chopped
– 2 red bell peppers, seeded and diced
– 2 diced tomatoes
– 3 tablespoons fresh lime juice
– 2 tablespoons fresh lemon juice
– Salt
– 6 whole-wheat pita breads, halved

DIRECTIONS

 


1. To make the Falafel: Preheat the oven to 425°F. In a blender, combine all ingredients except breadcrumbs, oats, and sesame seeds. Puree mixture until well blended. Transfer to a large mixing bowl. Add breadcrumbs and oats to mixture and mix by hand. Let stand for 10 minutes, then shape into balls and place on a greased or nonstick baking sheet. Brush balls with olive oil and sprinkle sesame seeds on top. Bake for 20 minutes, then flip falafel balls over and bake for an additional 20 minutes.

2. To make the Yogurt Sauce: In a medium bowl, combine all ingredients and toss well.

3. To make the Mango Salsa: In a medium bowl, combine all ingredients and toss well.

4. To Assemble: Spread the yogurt sauce on the inside of the halved pita bread, place 2 to 3 falafels inside the bread and top with salsa. You can have 1 or 2 halves, depending on how hungry you are. Enjoy!

The Diet, Nutrition and Recipes provided are based on the USDA and HHS 2015-2020 Nutrition Guidelines Report as well as the USDA What’s Cooking website.

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