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.
Ingredients
Bites
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
Dip
¼ cup light sour cream
¼ cup light mayonnaise
1 teaspoon dried dill weed
½ teaspoon dried parsley
Directions
- Preheat oven to 450 degrees Fahrenheit. Spray baking sheet with cooking spray and set aside.
- Combine beans, egg, bread crumbs, onion, cheese and seasonings in food processor. Process until smooth.
- 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.
- Bake for 10 minutes, flip and bake another 7 minutes. Finish off by broiling for 1-2 minutes.
- 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