Cilantro-Lime Falafel with Chive Sour Cream & Kale Chips

Tex pointed out a crock pot falafel recipe to me recently and I’ve been itching to try it. Most of our crock pot endeavors spawn from wanting a quick work-night meal–which equals an 8-9 hour cook time. This recipe suggested approximately 3.5, so I knew it’d be a weekend experiment. We just so happened to have the ingredients on hand today, so I decided to give it a whirl. I modified this recipe by Stephanie O’Dea. I modified only with flavors, because it’s what we had. They were crispy on the outside (which is not to be expected from a steam-filled crock pot) and soft in the middle. As an added bonus, they were really easy and healthy, so we will be making them again soon. Instead of making homemade tzatsiki, I went with reduced fat sour cream with some fresh chives thrown in. I was feeling lazy and didn’t have two extra hours to wait for the flavors to come together. The sour cream was perfect and just enough to cool the spice. I also made roasted kale that I seasoned with salt, red wine vinegar, and a teeny bit of olive oil. I can’t believe it was my first kale encounter–it’s been something I’ve wanted to try, but it was hard to get past the fact that it was the plate garnish at O’Charley’s, where I worked in high school. I’m glad I got over the negative association because roasted kale is awesome.

Mashed garbanzos.



Falafel and kale chips--yum!!

Cilantro-lime Falafel with Chive Sour Cream & Kale Chips:

For falafel (makes 6 pieces):
1 (10.5) oz can garbanzo beans
2 shallots, chopped
1 tbsp ciantro
2 cloves garlic, minced
1 egg
1 tsp garlic salt
1/4 tsp black pepper
2 tsp ground cumin
1 tsp red pepper flakes
1 tbsp lime juice
1/2 cup panko breadcrumbs
2 tbsp olive oil
4 tbsp reduced fat sour cream
1 green onion

Drain beans, dump into a bowl and mash with a fork, set aside.  Combine shallots, garlic, egg, and spices in a blender and puree. Pour over beans and combine with breadcrumbs, adding breadcrumbs a little at a time. Pour olive oil into base of crock pot. Make golf ball-ish sized patties and dip each side of patty into oil and place flat in base of crock pot. Repeat until all mixture is gone. I had enough for six patties without any overlap. Cook on high for approximately 3.5 hours, or until top is brown and crispy, but not burnt. For the ‘sauce’ I cut up a green onion, stirred it into a little sour cream, and let it sit in the fridge until dinner was ready.

Nutritional Info (Per falafel patty)
207 cals, 6g fat, 31g carbs, 19g sugar, 4g fiber, 8g protein

Nutritional infor (Per two tbsp of sour cream dip)
40 cals, 2g fat, 4g carbs, 2g sugar

Kale Chips:
1/2 bunch kale (approximately 4 cups for 2 servings)
1/2 tbsp olive oil
Olive oil cooking spray (like Pam)
1 tbsp (or so) of red wine vinegar

Preheat oven to 375. Wash the kale and remove the leaves from the center ‘rib’ piece. Place in a glass dish and coat leaves with olive oil, a spray or two of cooking spray, and a few healthy douses of red wine vinegar. Salt and pepper to taste. Bake for approximately 30 minutes, or until leaves look crispy. Check every 10 minutes and stir so that all leaves get a chance to crisp.

Nutritional info (Per 1/2 dish)
80 cals, 3.5g fat, 10g carbs, 2g sugar, 3g protein



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