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Dinner: PCOS Falafel Recipe - Baked Falafel with Tzatziki Sauce
This recipe includes chickpeas, onions, parsley, cilantro, garlic, and cumin for the falafel. The tzatziki sauce is made with Greek yogurt, cucumber, garlic, and dill. The chickpeas are low GI, making this a great PCOS-friendly meal.
This PCOS-friendly falafel recipe is not only delicious but also packed with nutrients that are beneficial for managing PCOS symptoms. Chickpeas are a great source of fiber and protein, which can help regulate blood sugar levels. The tzatziki sauce adds a refreshing taste and additional protein from the Greek yogurt. This recipe is easy to prepare and offers a healthy and satisfying dinner option.
Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins
This recipe includes superfoods such as:
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For Falafel: 1 cup dried chickpeas, 1/2 large onion (roughly chopped, about 1 cup), 2 tablespoons finely chopped fresh parsley, 2 tablespoons finely chopped fresh cilantro, 1 teaspoon salt, 1/2-1 teaspoon dried hot red pepper, 4 cloves of garlic, 1 teaspoon cumin, 1 teaspoon baking powder, 4-6 tablespoons flour, Soybean or olive oil for frying. For Tzatziki Sauce: 1 cup Greek yogurt, 1 cucumber, 1 tablespoon minced garlic, 1 tablespoon dill, Salt and pepper to taste.
Instructions
Soak chickpeas overnight, then drain. Or, you can use canned chickpeas rinsed. Place drained uncooked chickpeas, and onions in the bowl of a food processor fitted with a steel blade. Add the parsley, cilantro, salt, hot pepper, garlic, and cumin. Process until blended but not pureed. Sprinkle in the baking powder and 4 tablespoons of the flour, and pulse. You want to add enough bulgur or flour so that the dough forms a small ball and no longer sticks to your hands. Turn into a bowl and refrigerate, covered, for several hours. Form the chickpea mixture into balls about the size of walnuts, or use a falafel scoop, available in Middle-Eastern markets. Heat oil in a deep pot or wok and fry 1 ball to test. If it falls apart, add a little flour. Then fry about six balls at once for a few minutes on each side, or until golden brown. Drain on paper towels.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 300 kcal | ||
| Fat 10 g | ||
| Carbohydrate 35 g | ||
| Protein 15 g | ||
| Omega 3 0.50 g | ||
| Chromium 20.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 3 mg | ||
| Calcium 200 mg | ||
| Monounsaturated Fat 2 g | ||
| Polyunsaturated Fat 1.5 g | ||
| Saturated Fat 1.5 g | ||
| Sodium 500 mg | ||
| Sugar 4 g | ||
| Potassium 400 mg | ||
| Vitamin A 100 mcg | ||
| Vitamin C 10 mg | ||
| Fiber 7 g | ||
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