These falafel bites, served with a tasty and refreshing cucumber yogurt sauce, help to conserve excess leaves and stems that might otherwise go to waste. They're great for showing off ways you can be creative and mindful of food waste.
Beet-Green Falafel Bites with Cucumber Yogurt Sauce
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Ingredients
- FOR THE CUCUMBER YOGURT SAUCE
- ½ small cucumber
- ½ cup whole milk or plain Greek yogurt (whole or low-fat)
- ½ clove garlic
- ⅛ teaspoon salt
- ½ teaspoon honey
- ½ tablespoon olive oil
- FOR THE FALAFEL BITES
- 1 cup lightly packed beet greens and stems
- 1 cup lightly packed fresh parsley leaves and stems
- 1 (14.5-ounce) can chickpeas, rinsed and drained
- 2 tablespoons walnut pieces
- 4 cloves garlic
- 1 teaspoon cumin
- ½ teaspoon coriander
- ⅛ teaspoon cayenne pepper
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 2 tablespoons whole-wheat flour
- 1 tablespoon olive oil
Instructions
- Make the Cucumber Yogurt Sauce: Grate one small cucumber into a bowl. Squeeze grated cucumber between paper towels to remove excess water. Add cucumber to a blender or food processor with milk or yogurt, garlic, salt, honey and olive oil. Blend to combine. Adjust salt if needed. Place in fridge to chill. (Extra sauce can be used as salad dressing or sandwich spread or served over rice and beans.)
- Place beet greens and parsley into the bowl of a food processor. Process to roughly chop. Add chickpeas, walnuts, garlic, cumin, coriander, cayenne, salt, pepper and flour. Process to combine well, for about 30 seconds, stopping to scrape down the sides of the bowl as needed. The mixture should hold together when pinched between your fingers. Refrigerate for 30 minutes while the oven preheats to 375°.
- Line a rimmed baking sheet with parchment paper, and coat with nonstick spray. Scoop 1-tablespoon portions of bean mixture onto prepared baking sheet; press lightly to flatten. Brush with olive oil, and bake for 15 minutes. Carefully flip over, and bake for an additional 10 minutes or until lightly golden brown. Serve with Cucumber Yogurt Sauce.
Recipe Notes
Nutrition Facts
Beet-Green Falafel Bites with Cucumber Yogurt Sauce
Amount Per Serving
Calories 414258
Calories from Fat 99
% Daily Value*
Total Fat 11g
17%
Saturated Fat 2g
10%
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 3mg
1%
Sodium 712mg
30%
Total Carbohydrates 33g
11%
Sugars 3g
Protein 9g
18%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING (4 falafel bites and ¼ cup sauce): 258 cal, 11g fat (6g mono, 3g poly, 2g sat), 3mg chol, 712mg sodium, 33g carb (7g fi ber, 3g sugars), 9g protein
