Recipe: Grilled Falafel

OUT OF THE FRYING PAN, UNDER THE GRILL
From: the American Institute for Cancer Research

An ancient Middle Eastern snack food can be turned into a good, light American dinner.

Falafel are small, deep-fried balls made of spicy ground beans. Crunchy on the outside and moist and tender inside, they're usually tucked into pita bread and served with a yogurt-based sauce.

By taking falafel out of the frying pan and putting them under the grill, this side dish can be enjoyed with less fat but with full flavor.

Although falafel is considered the national food of Israel, it is thought to have its roots in ancient Egypt. Israelis make falafel with chickpeas, and Egyptians use fava beans.

Chickpeas are larger than green peas and have a firm texture and mild nutty flavor. Also called garbanzo beans and ceci, they are used extensively in dishes of the Middle East, Mediterranean and India.

They are rich in protein, fiber, vitamin B6, folate, iron, zinc and many other important minerals. They contain a group of phytochemicals, isoflavones, that may help prevent hormone-related cancers. Chickpeas are available canned, dried and, in some places, fresh.

The following recipe for grilled falafel uses chickpeas because they are creamy, and includes rice, which keeps the patties moist while binding them well. Grilling the patties produces tasty, low-fat falafel that's crisp on the outside and moist inside. This method works equally well outdoors on the grill, or indoors in a skillet or under a broiler.

Grilled Falafel
Makes 4 servings

1 Tbsp. extra virgin olive oil
1 small onion, finely chopped
1 garlic clove, minced
1 can (15 oz.) chickpeas, drained and rinsed
1 cup loosely packed cilantro leaves
1 cup loosely packed flat-leaf parsley
1 cup cooked long-grain brown rice
1 tsp. curry powder
1/4 tsp. cayenne pepper
1 Tbsp. fresh lemon juice
3/4 cup bread crumbs
4 hamburger buns, preferably whole- wheat
4 leaves of dark, leafy green lettuce
4 slices tomato

Heat the oil in a medium, non-stick skillet over medium-high heat. Saut onion and garlic until the onion is soft and the garlic golden, about 4 minutes. Let cool.

Place the saut ed onion in a blender or food processor. Add the chickpeas. Pulse to coarsely chop the beans. Add cilantro, parsley, rice, curry and cayenne. Pulse until all ingredients are finely chopped and evenly distributed. Turn the mixture into a bowl.

Add the juice and 1/4 cup of the bread crumbs. Have the remaining bread crumbs ready in a shallow dish or bowl. With your hands, knead the chickpea mixture until it is like a moist dough. Scooping up 1/4 cup at a time, form the chickpea mixture into patties. Coat lightly with remaining breadcrumbs. Repeat, making eight 3-inch patties.

Heat the grill, griddle, or cast iron skillet. Brush lightly with oil. Place the patties down an inch apart. Cook 4 minutes, until brown in spots. Turn and cook another 4 minutes, to brown lightly on second side. Or, heat the broiler and place the falafel in a shallow foil-lined pan. Broil 3 minutes, turn and cook on the other side for 3 minutes. Serve immediately on whole-wheat buns with lettuce and sliced tomato.

Per serving: 437 calories, 9 g. total fat (1 g. saturated fat), 77 g. carbohydrate, 14 g. protein, 9 g. dietary fiber, 750 mg. sodium.