FALAFEL

1 Cup dried white fava or garbanzo beans
1 Egg
2 Cups water
1 Small red onion, finely chopped
3 Tablespoons chopped fresh parsley
2 Tablespoons all-purpose flour
2 Teaspoons finely chopped garlic cloves
1 Teaspoon salt
1 Teaspoon ground coriander
¾ Teaspoon ground cumin
¼ Teaspoon baking powder
1/8 Teaspoon ground red pepper (cayenne)

Vegetable oil for frying

Heat 2 cups water and the beans to boiling in 2-quart saucepan. Boil 2 minutes; remove from heat. Cover and let stand 1 hour. Add enough water to cover beans if necessary. Heat to boiling; reduce heat. Cover and simmer 1 to 1½ hours or until tender. Drain, reserving liquid. Mash beans with fork; add 2 to 3 tablespoons reserved liquid if necessary. (Do not puree beans in blender or food processor). Stir in remaining ingredients except oil. (Mixture should be thick). Cover and let stand 1 hour. Pinch off 1-inch pieces; shape into rounds and flatten. Let stand 30 minutes. Heat oil (2 inches) in 3-quart saucepan to 375F. Fry 4 to 5 rounds at a time in oil 2 to 3 minutes, turning once, until golden brown. Remove with slotted spoon; drain on paper towels. Serve by themselves or on lettuce in (whole-wheat) pita pockets.

Serving size: ¼ of dish
Calories: 105
Fat: 5 g
Cholesterol: 55 mg
Carbohydrate: 13 g
Protein: 5 g
Sodium: 660 mg

TIP: If you don’t have the time, you can use 2 15- to 16-ounce cans of garbanzo beans, drained and liquid reserved.

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