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Zana · November 17, 2012

Baked Falafel Squares with Red Pepper Sauce

- 8g Carbs, 2g Fiber

Recipe By:
Serving Size: 8
Preparation Time :0:00

INGREDIENTS
1 package falafel mix -- (10 oz.)
1 large egg
5 Tablespoons olive oil -- divided
1 whole head garlic
1 bunch asparagus -- trimmed and cut into 2-inch lengths (about 3 cups)
2 cups shredded napa cabbage
6 ounces portobello mushrooms -- sliced
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
16 ounces roasted red peppers -- (1 jar) drained & rinsed
1/2 cup goat cheese
1/8 tsp. cayenne pepper

DIRECTIONS
• Preheat oven to 375F.
• Coat 9 x 9-inch baking pan with cooking spray.
• Combine falafel mix with 2 cups boiling water in bowl, and let stand 5 minutes.

• Mix in egg and 4 Tbs. olive oil.
• Spread in prepared pan, and bake 35 minutes, or until browned.

• Wrap garlic in foil.
• Roast 35 minutes, or until tender when squeezed.

• Meanwhile, heat remaining 1 Tbs. oil in skillet over medium-high heat.
• Sauté asparagus, cabbage, mushrooms and oregano 5 minutes, or until asparagus is crisp-tender and cabbage is lightly browned.
• Add salt and pepper.

• Squeeze garlic cloves into food processor bowl.
• Add peppers, and purée until smooth. Transfer to saucepan, and stir in cheese and cayenne.
• Heat over medium heat 3 to 4 minutes, or until cheese is melted, stirring occasionally.
• Season with salt and pepper.

• Cut falafel into 8 squares, and top with vegetables and sauce. Serve warm.

Serves 8

Per SERVING: Calories: 320, Protein: 14g, Total fat: 14g, Saturated fat: 3g, Carbs: 33g, Cholesterol: 33mg, Sodium: 646mg, Fiber: 6g, Sugars: 5g

Author Note: Falafel, a Middle Eastern snack made by frying chickpea
patties in oil, is often served in pitas with hummus. Joan H. Ranzini was curious whether a falafel mix could be baked like cornbread. The result is this easy, healthy meal. Honorable Mention, 2006 recipe contest.

Source: "Vegetarian Times Issue: October 1, 2006 p.72"
S(Formatted by Chupa Babi): "Oct 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 150 Calories; 12g Fat (68.6%
calories from fat); 5g Protein; 8g Carbohydrate; 2g Dietary Fiber; 34mg Cholesterol; 106mg Sodium

Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat

November 17, 2012	#13
Zana Tomatovillian™ Join Date: Jan 2007 Location: Southwestern Ontario, Canada Posts: 4,521	Mixed Veggie Recipes like soup, casseroles, salads Baked Falafel Squares with Red Pepper Sauce - 8g Carbs, 2g Fiber Recipe By: Serving Size: 8 Preparation Time :0:00 *INGREDIENTS* 1 package falafel mix -- (10 oz.) 1 large egg 5 Tablespoons olive oil -- divided 1 whole head garlic 1 bunch asparagus -- trimmed and cut into 2-inch lengths (about 3 cups) 2 cups shredded napa cabbage 6 ounces portobello mushrooms -- sliced 1 teaspoon dried oregano 1/4 teaspoon salt 1/4 teaspoon black pepper 16 ounces roasted red peppers -- (1 jar) drained & rinsed 1/2 cup goat cheese 1/8 tsp. cayenne pepper *DIRECTIONS* • Preheat oven to 375F. • Coat 9 x 9-inch baking pan with cooking spray. • Combine falafel mix with 2 cups boiling water in bowl, and let stand 5 minutes. • Mix in egg and 4 Tbs. olive oil. • Spread in prepared pan, and bake 35 minutes, or until browned. • Wrap garlic in foil. • Roast 35 minutes, or until tender when squeezed. • Meanwhile, heat remaining 1 Tbs. oil in skillet over medium-high heat. • Sauté asparagus, cabbage, mushrooms and oregano 5 minutes, or until asparagus is crisp-tender and cabbage is lightly browned. • Add salt and pepper. • Squeeze garlic cloves into food processor bowl. • Add peppers, and purée until smooth. Transfer to saucepan, and stir in cheese and cayenne. • Heat over medium heat 3 to 4 minutes, or until cheese is melted, stirring occasionally. • Season with salt and pepper. • Cut falafel into 8 squares, and top with vegetables and sauce. Serve warm. Serves 8 Per SERVING: Calories: 320, Protein: 14g, Total fat: 14g, Saturated fat: 3g, Carbs: 33g, Cholesterol: 33mg, Sodium: 646mg, Fiber: 6g, Sugars: 5g Author Note: Falafel, a Middle Eastern snack made by frying chickpea patties in oil, is often served in pitas with hummus. Joan H. Ranzini was curious whether a falafel mix could be baked like cornbread. The result is this easy, healthy meal. Honorable Mention, 2006 recipe contest. Source: "Vegetarian Times Issue: October 1, 2006 p.72" S(Formatted by Chupa Babi): "Oct 2012" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 150 Calories; 12g Fat (68.6% calories from fat); 5g Protein; 8g Carbohydrate; 2g Dietary Fiber; 34mg Cholesterol; 106mg Sodium Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat