Baked Falafels with Red Lentils

Baked Falafels with Red Lentils
Baked Falafels with Red Lentils
  • prep: 15 min
  • cook: 30 min
  • total: 45 min
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  • servings:
  • Summary

    A hearty, healthy meatless grain and bean burger seasoned with the traditional falafel spices. Baked and served in a pita pocket for a richly flavored and spicy weeknight meal.

    Ingredients

    • 1 cup cilantro, large stems removed
    • 1 cup parsley, large stems removed
    • juice of 1 lemon
    • 1 (15 oz) can drained chickpeas
    • 3 cloves garlic, minced
    • ½ cup finely diced red onion
    • 1 teaspoon salt
    • 1 teaspoon pepper
    • 2 teaspoons ground cumin
    • 1 teaspoon crushed red pepper flakes (more or less to taste)
    • ½ cup cooked red lentils
    • ? to ¼ cup oat bran or oat flour
    • Vegetable oil for cooking
    • Optional:
    • pita pockets
    • sliced cucumber
    • tomato
    • sliced red onion
    • spinach or lettuce
    • hummus or tahini sauce
    • hot sauce

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 147 % Daily Value *
    • Total Fat: 3 g 4.7%
    • Saturated Fat: 0 g 2.33%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 384 mg 16.01%
    • Calcium: 72 mg 7.21%
    • Potassium: 487 mg 13.92%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 15.3%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 25 g %
    • Dietary Fiber: 6 g 25.37%
    • Sugar: 5 g
    • Protein: 7 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 21.7%
    • Vitamin C 43.12%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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