Rethink's Falafel

Makes 2 servings

On their own or tucked into a pita, chickpeas make a delicious vegetarian meal.

Ingredients for Falafel:
2 tsp (10 mL) canola oil
1 small onion, finely chopped
2 cloves garlic, minced
Half jalapeno, seeded and minced
1 tsp (5 mL) dried oregano

1 tsp (5 mL) cumin
1/2 tsp (2 mL) dried basil
1 can (19 oz/540 mL) chickpeas, drained and rinsed
1 egg white
2 tbsp (25 mL) chopped fresh Italian parsley

Lemon Herb Yogurt Sauce:
1/2 cup (125 mL) plain low fat yogurt
1 tbsp (15 mL) each minced fresh Italian parsley and mint
1 small clove garlic, minced
1/2 tsp (2 mL) finely grated lemon rind
Pinch salt

Directions:
In nonstick skillet heat oil over medium heat and cook onion, garlic, jalapeño, oregano and basil for about 5 minutes or until softened.

Meanwhile, in bowl mash chickpeas using potato masher until smooth. Scrape onion mixture into bowl and stir to combine. Add egg white and parsley and stir until well combined and smooth.

Divide mixture into 4 equal portions and form into 1/2-inch (1 cm) thick patties. Place patties on parchment paper lined baking sheet and bake in 425° F (220° C) oven for about 20 minutes, turning once halfway through or until golden.

Lemon Herb Yogurt Sauce: Meanwhile, in bowl, stir together yogurt, parsley, mint, garlic, lemon rind and salt. Serve with chickpea patties and grilled whole wheat pitas.

Nutrition information per serving
Calories: 288
Protein: 14 g
Total fat 8 g
Saturated fat: 1 g
Cholesterol: 2 g
Carbohydrates: 43 g
Fibre: 7 g
Sodium: 416 mg
Potassium: 549 mg