Falafel Patties with Tahini Sauce and Pickled Onions

Falafel Patties
Barb Holland, P.H.Ec.
Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books.
"Bye-bye deep-frying. A quick pan-fry in a skillet and you've got a quick and healthy vegetarian meal. To serve falafels, stuff them into whole wheat pitas and add a variety of toppings-Tahini sauce, Pickled Red Onions, diced tomatoes and shredded  lettuce." 

​PHEC TIP:
You can make the patties ahead, cover and refrigerate until ready to cook.

​INGREDIENTS
​
One 19 oz (540 mL) can chick peas, well rinsed and drained
2 green onions, chopped
1 large clove garlic, minced
1/2 cup (125 ml) coarsely chopped parsley
1/4 cup (60 mL) coarsely chopped cilantro
1 tsp (10 mL) ground cumin
1/2 tsp (2 ml) ground coriander Pinch cayenne
1/2 tsp (5 mL) iodized salt
​1 omega-3 egg
1/4 cup (60 mL) 100% whole wheat bread crumbs or Panko crumbs
1 Tbsp (15 mL) canola oil
Four 100% whole wheat pitas
Tahini Sauce 
1 cup (250 mL) shredded lettuce (approx.)
1 cup (250 mL) diced tomatoes (approx.)
Pickled Red Onion slices 

METHOD

1. In food processor, combine chick peas, green onions, garlic, parsley, cilantro, cumin, coriander, cayenne and salt. Pulse for 5 seconds and scrape down with a rubber spatula. Add egg and process until you have a chunky but even texture (not a smooth paste, you aren't making baby food). Scrape down as needed.
2. Place mixture in a large bowl. Fold in the panko crumbs, don't over­ mix.
3. Form the mixture into 8 patties, each approx. 3 inches (8 cm) wide and 1/2 inch (1 cm) thick.
4. In a large non-stick skillet, heat oil over medium heat. When hot, add 4 patties and cook until firm and golden on both sides, about 4 to 5 minutes per side.
5. Transfer to a plate and repeat with the remaining patties.
6. To serve, cut pitas in half crosswise. Place 1 falafel patty into each half.
7. Serve each falafel with 2 Tbsp  (30 mL) Tahini  sauce, lettuce, tomatoes  and 1/4  cup  (60 mL) Pickled Red  Onions.
 
Makes 8 patties. One serving = 1 pita, 2 Falafel patties, 1/4 cup (60 mL) Pickled Red Onion and 2 Tbsp (30 mL) Tahini Sauce

Per serving: 570 calories, 14.8 g Fat, 2.1 g Sat. Fat, 0 g Trans Fat, 859 mg Sodium,
61.5 g Carbohydrates, 7.7 g Fibre, 11.4 g Sugars, 9.4 g Added Sugars, 15.5 g Protein, Carbohydrate Choices: 3.5