Falafel

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe, Subzi | Tags: , , |

This popular Middle Eastern dish of chick pea patties encased in whole wheat pita bread is spiked up with salad and a low fat curd dressing. Falafel is sold as a quick street side snack as it is filling and also nutritious as it contains plenty of important nutrients like vitamins A and C, iron and fibre.
The high vitamin C content of this dish aids in the absorption of iron that is of utmost importance for the formation of red blood cells.
Serve hot, with a bowl of salad to make a healthy snack or a nourishing brunch.

Preparation Time : 25 mins.
Cooking Time : 30 mins.

Makes 12 falafels.

For the pita bread
1 cup whole wheat flour (gehun ka atta)
1 teaspoon (5 grams) fresh yeast, crumbled
½ teaspoon sugar
½ teaspoon salt
For the dressing
6 tablespoons low fat curds
2 cloves garlic
2 spring onions, chopped
salt to taste
For the patties
1 cup chick peas (kabuli chana), soaked overnight
1 green chilli, chopped
½ cup mint, chopped
½ teaspoon grated garlic
½ cup cabbage, grated
1 cup carrot, grated
¼ cup capsicum, finely chopped
½ teaspoon roasted cumin (jeera) powder
salt to taste
1 teaspoon oil for brushing
Other ingredients
2 tomatoes, thinly sliced
1 cup lettuce, shredded
For the pita bread
1. Combine all the ingredients in a bowl and using enough water, knead into a semi-soft dough until it is smooth and elastic (approx. 5 to 7 minutes).
2. Cover the dough with a wet muslin cloth and allow it to prove till it doubles in volume (approx. 15 to 20 minutes).
3. Press the dough lightly to remove the air.
4. Divide the dough into 6 equal parts.
5. Roll out each portion into a circle of 150 mm. (6″) diameter and 4 mm. (1/6″) thickness.
6. Cook one circle on a hot tava (griddle) on each side for a minute or until the bread puffs up.
7. Remove and keep aside. Repeat for the remaining circles to make more pita bread.
8. Cut each pita bread into 2 halves. Keep aside.
For the dressing
1. Blend all the ingredients in a liquidiser into a smooth sauce. Keep refrigerated.
For the patties
1. Drain the water from the chick peas.
2. Grind the chick peas, green chilli and mint in a blender to a coarse paste without using water.
3. Add the remaining ingredients and mix well.
4. Divide the mixture into 12 equal parts and shape them into patties.
5. Brush a non-stick pan with the oil and cook the patties till golden brown in colour.
6. Drain on absorbent paper and keep aside.
How to proceed
1. Warm the pita bread halves on a hot tava (griddle).
2. Fill each pita bread half with some tomato slices and shredded lettuce, one patty and a spoonful of the dressing on top.
3. Repeat for the remaining pita bread halves and other ingredients to make 11 more falafels.
4. Serve immediately.
Tips
You can use ½ teaspoon (2.5 grams) dry yeast dissolved in lukewarm water instead of fresh yeast for the pita breads in the above recipe.
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