White Bean Falafels with Yogurt‑Lemon Sauce

Ingredients

• 400 g Canned white beans (Drained and rinsed)
• 2 unités Garlic cloves (Minced)
• 1 cuillère à café Ground cumin (For the dough, plus ½ teaspoon for the sauce)
• 2 cuillères à soupe Fresh parsley (Finely chopped)
• 2 cuillères à soupe All‑purpose flour (To bind the dough)
• ½ cuillère à café Salt
• ¼ cuillère à café Ground black pepper
• 2 cuillères à soupe Olive oil (For frying)
• 150 g Plain yogurt (Can be Greek yogurt)
• 1 cuillère à soupe Lemon juice

Instructions

1. Drain and rinse the beans

   Place the beans in a colander (or fine‑mesh sieve) and rinse under cold water until the water runs clear. Drain well.

   Time: PT2M

2. Prepare the falafel dough

   In a bowl, mash the beans with a fork or potato masher. Add the minced garlic, cumin, parsley, salt, pepper and flour. Mix until you obtain a homogeneous but still slightly grainy dough.

   Time: PT5M

3. Shape the falafels

   Lightly dampen your hands and form balls 2‑3 cm in diameter with the dough. Place them on a plate leaving a small space between each ball.

   Time: PT5M

4. Heat the oil

   Pour the olive oil into the pan and heat over medium‑high heat until it shimmers but does not smoke.

   Time: PT3M

5. Fry the falafels

   Place the balls in the hot pan, without overlapping. Fry each side 3‑4 minutes until you achieve an even golden color.

   Time: PT8M

6. Finish in the oven

   Preheat the oven to 180°C. Transfer the golden falafels onto a baking sheet lined with parchment paper and bake for 10 minutes to dry them slightly and ensure interior cooking.

   Time: PT10M

   Temperature: 180°C

7. Prepare the yogurt‑lemon sauce

   In a small bowl, combine the plain yogurt, lemon juice, ½ teaspoon cumin, a pinch of salt and pepper. Taste and adjust acidity or seasoning if needed.

   Time: PT3M

8. Serve

   Place the hot falafels on a serving dish, accompany with the yogurt‑lemon sauce and enjoy immediately.

   Time: PT2M

Nutrition Facts

Calories

250

Protein

10 g

Carbohydrates

30 g

Fat

10 g

Fiber

6 g