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Here is an original adaptation of a well-traveled Middle Eastern dish. Falafel is traditionally deep fried, but in this recipe we present a low-fat baked version. Falafel makes a tasty lunch treat served with a variety of cooked, marinated salads or an excellent filling in a pita sandwich. The familiar accompaniment of Tahini Sauce follows.
NOTE: For a pita sandwich, use 1 whole wheat pita per person. Slice open one edge and fill with falafel, chopped tomatoes, chopped cucumbers, shredded lettuce, and Tahini Falafel Sauce. Additional fillings can include roasted vegetables, marinated mushrooms, and marinated artichoke hearts.
- Soak bulghur in warm water to cover by 1 1/2" (3.5 cm) for 1 hour. Drain off excess water.
- Preheat oven to 400 F. (Gas Mark 6). Put all ingredients into a food processor including the soaked bulghur wheat. Process until everything is well combined. If mixture seems too dry and will not process well, add 1 to 3 T. water. Adjust seasonings to taste.
- Lightly oil 2 baking sheets with canola oil. Drop falafel mixture from a teaspoon onto baking sheets. Flatten slightly with a fork for more even baking.
- Bake 10 minutes. Turn the falafel over with a spatula and bake for 10 to 12 minutes longer. Makes 45 to 50 small falafel cakes.
- *Bulghur wheat is available in natural food stores and Middle Eastern grocery stores.
TAHINI FALAFEL SAUCE
Tahini Sauce makes a tasty topping over the falafel or a sauce to moisten the falafel in a pita sandwich.
Yield: about 1 1/2 cups (360 ml)
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