Falafel Bites with Dill Dip
An interesting twist on a classic Middle Eastern dish!
Serves: 8 (Serving= 8 bites with 1 Tablespoon dip)
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 (choose gluten free bread crumbs for GF version)
- 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.
To make bariatric diet friendly:
Cut portion size in half
Updated bariatric nutrition information: Calories 85, Total Fat 3g, Sat Fat 1g, Sodium 148mg, Total Carbohydrates 10.5g, Fiber 2g, Sugar 1g, Protein 4g