Falafel (basic recipe)
Yield: 5 servings
Ingredients:
- 2 c Garbanzo Beans cooked
- 2 tb Parsley freshly chopped -drained and rinsed 1/2 ts Salt
- 1/3 c Water 1/4 ts Black Pepper freshly ground
- 1 sl Wheat Bread crustless firm
- 1/4 ts Cumin -torn into pieces 1/2 ts Turmeric
- 1 tb Unbleached All-Purpose Flour 1/4 ts Basil
- 1/2 ts Baking Soda 1/4 ts Marjoram
- 3 Garlic Cloves finely 1 tb Tahini (Sesame Seed Paste) -chopped --or- Olive Oil
- 1 Egg White
Instructions:
Cayenne Pepper to taste Flour for coating the falafel Puree the garbanzos in a food processor or in a blender. Add the remaining ingredients except the flour and mix well. The mixture will be soft. Form the mixture into 1-inch balls or patties and coat with flour. Bake in a preheated 350 F oven for 15 to 20 minutes. To make a falafel sandwich cut a piece of pita bread in half and put 2 to 3 falafel balls or patties into the open halves. Add lettuce alfalfa sprouts sliced tomatoes green onions and low-fat Yogurt Dressing or Tahini Dressing. Yield: 5 servings 20 balls One Serving = 4 balls Calories: 158 Protein: 7 g Fat: 5 g Carbohydrate: 23 g Fiber: 3.3 g Cholesterol: 0 mg Sodium: 341 mg Potassium: 237 mg Exchange: 1-1/2 Starch/Bread 1/2 Medium-Fat Meat Source: "The U.C.S.D. Healthy Diet for Diabetes a Comprehensive Nutritional Guide and Cookbook by Susan Algert, M.S., R.D.; Barbara
Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.
Shared by: Norman R. Brown
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Title: Falafel (Tahini Dressing)
Categories: Diabetic, Dressings
Yield: 2 servings
1/4 c Tahini (Sesame Seed Paste) -squeezed
1/2 c Water, or more 1 Garlic Clove, crushed
1 tb Lemon Juice, freshly
Keywords: Vegetarian, Vegan
Mix all ingredients.
The mixture should be the consistency of a creamy salad dressing. Add more
water, if necessary.
Use as a sauce for a falafel sandwich.
Yield: 12 servings, 3/4 cup
One Serving = 1 tablespoon Calories: 31 Protein: 1 g Fat: 3 g Carbohydrate:
1 g Fiber: 0.4 g Cholesterol: 0 mg Sodium: 4 mg Potassium: 30 mg
Exchange: 1 Fat
Source: The U.C.S.D. Healthy Diet for Diabetes a Comprehensive Nutritional Guide and Cookbook by Susan Algert, M.S., R.D.; Barbara
Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.
Shared by: Norman R. Brown
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---------- Recipe via Meal-Master (tm) v8.01
Title: Toasted Pita Chips
Categories: Diabetic, Vegetarian, Snacks
Yield: 6 servings
6 Pita Bread Pockets 1 ts Garlic Powder (optional)
These are great with dips, soups and in lunches. For more fiber, use whole
wheat pita bread.
Preheat oven to 325 F.
Split each pita pocket in half.
Cut each half into 6 triangles with a sharp knife.
Arrange in single layers on cookie sheets. Sprinkle lightly with garlic
powder, if desired.
Bake for 8 minutes or until chips are lightly browned and very crisp. Store
in an airtight container until ready to serve.
Yield: 8 cups or 64 chips
One Serving = 1 cup or 8 chips Calories: 96 Protein: 3 g Fat: < 1 g
Carbohydrate: 19 g Fiber: 0.5 g Cholesterol: 0 mg Sodium: 161 mg Potassium:
34 mg
Exchange:
Source: The U.C.S.D. Healthy Diet for Diabetes a Comprehensive Nutritional Guide and Cookbook by Susan Algert, M.S., R.D.; Barbara
Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.
Shared by: Norman R. Brown
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---------- Recipe via Meal-Master (tm) v8.01
Title: Tomato & Onion Salad
Categories: Diabetic, Salads, Vegetables
Yield: 6 servings
6 md Tomatoes, wedged 1/4 c Olive oil
4 Scallions, chopped 3 tb Lemon juice
1 sm Sweet onion, sliced 1 Garlic clove, crushed
2 tb Cilantro, chopped Salt & pepper
1 ts Mint Pita wedges
Combine tomatoes, scallions, onion, cilantro & mint. Whisk together oil,
lemon juice, garlic, salt & pepper. Pour dressing over tomato mixture.
Cover & chill. Serve with pita wedges. Alternatively, this salad makes a
great topping for pita stuffed with falafel.
Virginia Habeeb, Pita the Great"
