Ashley Simper, MS, RD, LDN

Community/Outpatient Dietitian

OSF Saint Francis Medical Center

Central Illinois Academy of Nutrition and Dietetics Media Spokesperson


Falafel Bites with Dill Dip

An interesting twist on a classic Middle Eastern dish.



Cooking spray

2 – 15 ounce cans no salt added garbanzo beans (chickpeas), drained and rinsed

1 large egg

1 cup whole wheat Panko bread crumbs

1/3 cup grated onion

½ cup shredded part-skim mozzarella cheese

1 teaspoon dried dill weed

½ teaspoon dried parsley

½ teaspoon garlic powder

½ teaspoon salt

¼ teaspoon ground black pepper



¼ cup light sour cream

¼ cup light mayonnaise

1 teaspoon dried dill weed

½ teaspoon dried parsley



  1. Preheat oven to 450 degrees Fahrenheit.  Spray baking sheet with cooking spray and set aside.
  2. Combine beans, egg, bread crumbs, onion, cheese and seasonings in food processor. Process until smooth.
  3. On a cutting board, roll mixture out into 6 long log-like shapes.  Cut into small squares, (about 1 inch) and place on baking sheet. 
  4. Bake for 10 minutes, flip and bake another 7 minutes.  Finish off by broiling for 1-2 minutes.  
  5. In a small bowl, mix all dip ingredients together.

Serves 8

Nutrition Information

Per 8 tots with 1 Tablespoon dip

Calories:  169

Total Fat:  6 g

    Saturated Fat:  2 g

Sodium:  296 mg

Total Carbohydrate:  21 g

    Dietary Fiber:  4 g

    Sugars:  2 g

Protein:  8 g