Falafel Bites with Dill Dip

Falafel Bites with Dill DipFalafel Bites.jpg
An interesting twist on a classic Middle Eastern dish!

gluten-free-icon.gif Gluten Free

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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

  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 bites 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