Greek, Gluten Free, and Meatless-Garbanzo Bean Patties with Tzatziki Yogurt Dip

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I’m quite fond of Greek food, as I’ve mentioned in a previous post. And the versatility of making a lot of these foods gluten free is highly appealing when I need to make something for my finicky shark. Apparently gluten has an adverse effect in big thinkers like my autistic boy. Though getting him away from it is like taking candy from a baby. So when I can improvise, I will.

I found a recipe for these yummy Garbanzo Bean Patties used as patties on hamburger buns while perusing for a Greek meal for my Clean Eating Around the World.

What I came up with was a gluten free tender inside, flaky outside patty that we smothered in homemade Greek yogurt Tzatziki sauce. And I served it with a tangy sea salt doused portion of quick roasted potatoes. Of course, my kids covered theirs’ in ketchup and ranch.

And the added benefit of this healthy meal is I was done from start to finish in 30 minutes. And it is perfect for a Meatless Monday.

You want to make the Tzatzikik Sauce first so it has time to thicken up. If you don’t have cheesecloth, a coffee filter over a colander is a quick substitute.

Ingredients for Tzaziki Sauce

1/2 cucumber, peeled and grated
2 cloves garlic, pressed
1 cup nonfat greek yogurt
1/2 tsp sea salt
2 Tb lime juice

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First grate the cucumber over some cheesecloth placed in a strainer over a medium bowl.

Press the cucumber with the back of a spoon to get any excess water out.

Add the garlic, salt and yogurt on top. Let sit while you prepare the Garbanzo Bean Patties.

In the last step below, the mixture is combined and the lime juice is stirred in.

 

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Greek Garbanzo Bean Patties Ingredients:
1 – 15 oz can garbanzo beans, rinsed and drained
3 Tb lime juice
3 Tb water
3 Tb egg whites
1 tsp tahini
1 tsp oregano
1 tsp sea salt
1/2 tsp pepper
1/4 tsp red pepper flakes
1 bell pepper, chopped
2 cloves garlic
1 Tb shallot
1 cup oatmeal
1 Tb ground flax seed

2 Tb canola oil for frying

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Dump the drained and rinsed garbanzo beans in the food processor and add the garlic and shallot. Pulse until well combined, then add the water, lime juice and seasonings and pulse again until mixed well.
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Add the oatmeal and flax seed and pulse again. Add the chopped bell pepper and pulse until desired consistency.
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Using a 1/4 cup measure, scoop the garbanzo bean mixture onto a large nonstick skillet that has been preheated with the 2 Tb of canola oil.
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Fry about 8 minutes until browned on one side.
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Using a turner, carefully flip the patties over and cook another 8 minutes, until desired crispness.
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Transfer Garbanzo Bean Patties to a serving platter.
Pour the strained Tzatziki mixture into a small bowl and stir in the lime juice. Combine well and serve with the patties.
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Serve in top of a crisp salad, a bed of cucumbers or on a whole wheat or gluten free bun.
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Add a delicious side of Greek Herb and Citrus Roasted Potatoes. This makes one healthy clean eating meal full of Greek flavors.

Recipe adapted from Taste of Home Garbanzo Bean Burgers.

I am definitely going to try this on a whole wheat bun with some Tahini Yogurt Sauce and some big juicy tomatoes.

Garbanzo Bean Patties with Tzatziki Yogurt Dip

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Number of servings: 7

Per Serving 239 calories

Fat 6 g

Carbs 33 g

Protein 15 g

7


Garbanzo Bean Patties with Tzatziki Yogurt Dip

Weight Watchers PointsPlus®: 6

*Nutritional value may vary depending upon which ingredients are used.

*PointsPlus® calculated by Famished Fish and in no way endorsed by Weight Watchers International, Inc.

Ingredients

    For the Tzaziki Sauce

  • 1/2 cucumber, peeled and grated
  • 1 clove garlic, pressed
  • 1 cup nonfat greek yogurt
  • 1/2 tsp sea salt
  • 2 Tb lime juice
  • For Greek Garbanzo Bean Patties

  • 1 – 15 oz can garbanzo beans, rinsed and drained
  • 3 Tb lime juice
  • 3 Tb water
  • 3 Tb egg whites
  • 1 tsp tahini
  • 1 tsp oregano
  • 1 tsp sea salt
  • 1/2 tsp pepper
  • 1/4 tsp red pepper flakes
  • 1 bell pepper, chopped
  • 2 cloves garlic
  • 1 Tb shallot
  • 1 cup oatmeal
  • 1 Tb ground flax seed
  • 2 Tb canola oil for frying

Instructions

  1. For the Tzatzkike Sauce: First grate the cucumber over some cheesecloth placed in a strainer over a medium bowl.
  2. Press the cucumber with the back of a spoon to get any excess water out.
  3. Add the garlic, salt and yogurt on top. Let sit while you prepare the Garbanzo Bean Patties.
  4. In the last after the garbanzo patties are done, the mixture is combined and the lime juice is stirred in.
  5. For the Garbanze Bean Patties: Dump the drained and rinsed garbanzo beans in the food processor and add the garlic and shallot. Pulse until well combined, then add the water, lime juice and seasonings and pulse again until mixed well.
  6. Add the oatmeal and flax seed and pulse again. Add the chopped bell pepper and pulse until desired consistency.
  7. Using a 1/4 cup measure, scoop the garbanzo bean mixture onto a large nonstick skillet that has been preheated with the 2 Tb of canola oil.
  8. Fry about 8 minutes until browned on one side.
  9. Using a turner, carefully flip the patties over and cook another 8 minutes, until desired crispness.
  10. Transfer Garbanzo Bean Patties to a serving platter.
  11. Pour the strained Tzatziki mixture into a small bowl and stir in the lime juice. Combine well and serve with the patties.
  12. Serve in top of a crisp salad, a bed of cucumbers or on a whole wheat or gluten free bun.

What is your favorite meatless burger?

You may also enjoy Shrimp and Crap Burgers

Falafelly Good for You-Baked Falafels

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“Beans, beans, they’re good for your heart, the more you eat, the more you…”, um get healthy?

Yes!  Did you know garbanzo beans are one of the most healthiest foods on the planet?  (Yes, I said most healthiest-because they are that good!). Yup, this heart healthy and versatile food is at the top of our bean chain!  And they are delicious!
One of my favorite meals that feature garbanzo beans as their star are falafels!  Falafels are fried little fritters comprised of dried garbanzo beans that have been soaked in water for 12-24 hours and are then mixed with garlic and fresh herbs and spices. They are traditionally served with a tahini sauce, which is sesame butter, in a pita, flatbread, on a salad, or as a side dish. I like mine in pitas.  And they can be rolled into any shape. I make mine into logs so they are like dippers for my kids-like fish sticks!
I like to stick to the healthy theme here of these falafels and bypass the three inches of frying oil. I bake mine!
Baked Falafels
2 cups dried garbanzo beans, covered with two inches of water for 12-24 hours, then rinsed and drained
1 tsp baking powder
1 small onion, roughly chopped
6 cloves garlic (Finicky Shark says if too spicy-use less garlic)
1 Tb coriander
1 Tb cumin
1/4 tsp red pepper flakes
2 handfuls fresh flat leaf parsley
1 handful fresh cilantro
Zest AND juice of one lime
Salt and pepper to taste
Cooking spray for baking or canola oil for frying
Serve with:
Warm pitas or Greek salad
Various veggies for pita pockets-sliced cucumbers, red onions, lettuce, tomatoes, bell peppers, etc.
Tahini Yogurt Sauce (recipe under Dips)
Preheat oven to 425*F.
Place garbanzo beans in food processor and pulse until broken down. Add remaining ingredients except for S&P and combine well. Add S&P to taste.
Recipe adapted from Tyler Florence.  Everything is better with lime.  I love my microplane!  Every passionate cook should own one of these!
Scoop mixture by tablespoons and form into small balls-1 Tb, or roll carefully into logs-2 Tb. Transfer to cooking sheet sprayed with cooking spray.  Spray falafels again with cooking spray and bake for 15 minutes. Rotate falafels, spray again and bake for another 15 minutes until browned evenly.
Alternatively drop carefully into hot oil and fry about 5 min each, turning to brown evenly, being careful they don’t stick to the pan.
Serve in warm pitas (pictured above) or over Greek salad.
Serves 4, makes 16 logs or 32 balls
To make a quick Greek Salad, chop some lettuce, and add sliced tomato, red onions, cucumbers, bell peppers, kalamata olives, pepperoncinis and feta cheese.  Toss with EVOO, balsamic vinegar and Greek seasoning.
These are amazing with Tahini Yogurt Sauce. And the sauce is so delicious and good for you, my husband enjoyed half the bowl!  See recipe for Tahini Yogurt Sauce under dips.
And we can’t finish this out without a Finicky Shark version. My kids like these with ranch. Or ketchup. I also give them the Tahini option.
Served with a side of carrot fries!
*Slice peeled carrots into French fry size pieces, toss in olive oil. Sprinkle with sea salt and ground pepper.  Then bake on  cookie sheet at 450*F for 20-25 minutes.
Sharky reviews:
My oldest shark inhaled these with ranch dressing and requested seconds.
My most finicky super sensitive shark prefers less garlic, but did attempt to eat these. He said they were spicy-less garlic would fix that, as I do recall him eating these in the past.
My youngest shark ate a few bites with ranch dressing. The carrot fries were also enjoyed. And they really liked the flatbread circles.  I found preservative free whole wheat pita flatbreads for myself and hubby at Fresh and Easy. For the boys I chose smaller 100 calorie circle flatbreads.
Enjoy!  And don’t forget to add the Tahini Yogurt Sauce!

Baked Falafels

Prep Time: 23 hours, 30 minutes

Cook Time: 30 minutes

Total Time: 24 hours

Number of servings: 4

Per Serving 398 calories

Fat 7 g

Carbs 68 g

Protein 21 g

4


Baked Falafels

Weight Watchers PointsPlus®:

*Nutritional value may vary depending upon which ingredients are used.

*PointsPlus® calculated by Famished Fish and in no way endorsed by Weight Watchers International, Inc.

Ingredients

  • 2 cups dried garbanzo beans
  • 1 tsp baking powder
  • 1 small onion, roughly chopped
  • 6 cloves garlic (Finicky Shark says if too spicy-use less garlic)
  • 1 Tb coriander
  • 1 Tb cumin
  • 1/4 tsp red pepper flakes
  • 2 handfuls fresh flat leaf parsley
  • 1 handful fresh cilantro
  • Zest AND juice of one lime
  • Salt and pepper to taste
  • Cooking spray for baking

Instructions

  1. 12-24 hours before hand, cover the dried garbanzo beans with two inches of water and let soak, then rinse and drain.
  2. Preheat oven to 425*F.
  3. Place garbanzo beans in food processor and pulse until broken down.
  4. Add remaining ingredients except for S&P and combine well. Add salt and pepper to taste.
  5. Scoop mixture by tablespoons and form into small balls-1 Tb, or roll carefully into logs-2 Tb. Transfer to cooking sheet sprayed with cooking spray. Spray falafels again with cooking spray and bake for 15 minutes.
  6. Rotate falafels, spray again and bake for another 15 minutes until browned evenly.

Notes

Alternatively drop carefully into hot oil and fry about 5 min each, turning to brown evenly, being careful they don’t stick to the pan. Serve in warm pitas (pictured above) or over Greek salad. Serve with Tahini Yogurt Sauce.

How will serve your falafels?