Mini falafel can be served in lots of kid-friendly ways: as burgers, inside pitas, or as handheld dippers. Your little one will love building his own pita pocket or burger with toppings like cucumbers, lettuce, and tomatoes. Or, simply serve the falafel as dippers with the tahini sauce—which adds a creamy and cool touch—for a filling home-run dinner.
Active time: 15 minutes
Total time: 25 minutes
- 1 15-ounce can cooked chickpeas, rinsed and drained
- 1 garlic clove
- 1⁄4 cup onion, chopped
- 1⁄4 cup cilantro, chopped
- 1⁄4 cup parsley
- 1⁄2 cup whole wheat breadcrumbs
- 1 teaspoon cumin
- 1⁄2 teaspoon salt
- 2 tablespoons olive oil
Yogurt Tahini Sauce
- 1⁄2 cup plain Greek yogurt
- 1 tablespoon lemon
- 1 tablespoon tahini (if your child has a nut allergy, you can leave this out)
- Place the first 8 ingredients in a food processor and pulse to combine. Make sure the mixture is thoroughly combined. Scrape down the sides of the food processor as needed.
- With moist hands (so the mixture doesn’t stick to your hands) form patties using about 1 Tablespoon of the mixture. Place each one on a plate while you make the remaining patties.
- In a medium sauté pan, heat oil over medium heat. (The pan should have a thin coating of oil.)
- Add half of the patties to the pan and sauté for 4 minutes on each side or until golden. If the pan gets too dry, add a little more oil.
- Remove the patties from the pan and place on a plate lined with a paper towel to absorb any extra oil. Repeat with the rest of the patties.
- To make the tahini sauce, place all of the tahini ingredients in a bowl and stir to combine.
- Let the falafel cool and serve with the yogurt tahini sauce.
Per serving of falafel: calories 59, fat 2 g, protein 2 g, carbohydrates 8 g, dietary fiber 2 g, sugar 0 g; Per serving of tahini sauce: calories 82, fat 4.5 g, protein 6.5 g, carbohydrates 4.5 g, dietary fiber 0.5 g