Black Bean Falafel or Dip and Cucumber Sauce Recipe

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Black Bean Falafel or Dip and Cucumber Sauce
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Ingredients
20
Count
Nutrition
47
Calories
Total time
80
Minutes
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Ingredients:

Directions:

  1. Drain the black beans.
  2. If you have a food processor, pulverize them until a paste; if not, mash them with a fork, your hand, or potato masher.
  3. Chop onion, green onion, garlic, and cilantro; add to the beans and again process until paste like if you have the equipment, or just mix in thoroughly (your hands work quite well for this).
  4. Add coriander, cumin, black pepper, baking powder, salt, and red pepper flakes and mix well.
  5. At this point, the mixture is a yummy bean dip; you may choose to reserve all or part of it (about a third) solely for this purpose.
  6. To continue with the falafel, if the mixture is noticeabley runny add enough flour to make it hold together (no more than 1/3 cup).
  7. Lightly beat the egg, add it to the bean mixture, and mix well.
  8. Refrigerate for 30 minutes.
  9. While the falafel mixture refrigerates, chop the remaining 1/4 onion, garlic clove, and cucumber into small bits; add these to the yogurt with the dill and black pepper and mix thoroughly; refrigerate in a covered container until needed.
  10. Coat a large (nonstick) frying pan with enough oil to keep the falafel from sticking (you will need to replenish this periodically between batches).
  11. Spoon the falafel mixture into the pan and flatten to make patty-shaped (3 -4 in diameter and 1/2 -3/4 thick).
  12. Cook over medium-high heat on each side for 5-10 minutes, or until brown and crispy.
  13. Transfer to a paper towel-lined plate to cool; serve warm.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 47.45 Kcal (199 kJ)
Calories from fat 11.92 Kcal
% Daily Value*
Total Fat 1.32g 2%
Cholesterol 9.28mg 3%
Sodium 59.68mg 2%
Potassium 155.01mg 3%
Total Carbs 6.87g 2%
Sugars 1.55g 6%
Dietary Fiber 1.2g 5%
Protein 2.2g 4%
Vitamin C 2.3mg 4%
Iron 0.8mg 4%
Calcium 55.8mg 6%
Amount Per 100 g
Calories 100.16 Kcal (419 kJ)
Calories from fat 25.17 Kcal
% Daily Value*
Total Fat 2.8g 2%
Cholesterol 19.59mg 3%
Sodium 126mg 2%
Potassium 327.25mg 3%
Total Carbs 14.49g 2%
Sugars 3.28g 6%
Dietary Fiber 2.54g 5%
Protein 4.64g 4%
Vitamin C 4.9mg 4%
Iron 1.6mg 4%
Calcium 117.9mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 0.8
    Points
  • 1
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol,
  • good source of fiber

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