2 (15.5-oz.) cans low sodium garbanzo beans, drained and rinsed
½ cup fresh cilantro leaves
½ small onion, chopped
3 cloves garlic, divided
1 medium jalapeño, stemmed and seeded (leave seeds in for more heat)
1 ripe avocado, seeded and peeled
2 tablespoons fresh lemon juice, divided
½ teaspoon cumin
½ teaspoon Kosher salt, divided
¾ cup 2% plain Greek yogurt
1 large cucumber, seeded
8 cups chopped butter leaf lettuce
1 cup cherry or grape tomatoes, halved
Salt and pepper to taste (optional)
- Preheat oven to 400 degrees F.
- In a food processor ﬁtted with a metal blade, add garbanzo beans, cilantro, onion, 2 garlic cloves and the jalapeño. Pulse for 45 seconds, or until beans are crumbly but not pureed. Add ¼ of the avocado, 1 tablespoon lemon juice, the cumin and ¼ teaspoon salt; pulse 1 minute until uniformly combined.
- Shape the mixture into 16 round falafel patties and place evenly onto two greased baking sheets. Bake for 15 minutes, until the tops turn brown and are crispy. Then, ﬂip patties and bake an additional 10 minutes. Let cool at least 5 minutes.
- Mince the remaining garlic clove. Add the minced garlic to a medium bowl with the yogurt, remaining lemon juice, and remaining salt. Finely dice ¼ of the cucumber and stir into yogurt sauce.
- Chop remaining cucumber and avocado into ¼-inch cubes.
- To assemble the bowls, divide the lettuce, cucumber and avocado cubes, and tomatoes among 4 salad bowls. Top each with four falafel patties, and the yogurt sauce. If desired, sprinkle with salt and pepper to taste.
Variation: For a handheld option, serve falafel inside half a whole grain pita and top with lettuce, tomato, and avocado. Serve with sliced cucumber and yogurt sauce.
Recipe by Elizabeth Shaw, MS, RDN, CLT. Recipe and photo provided by the California Avocado Commission.
Total Fat: 13g
Saturated Fat: 2g
Sugar: 11g (Added Sugar: 0g)