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Pinto Bean Falafel | realmomkitchen.com
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5 from 1 vote

Pinto Bean Falafel with Garbanzo Bean Hummus and Cilantro Lemon Sour Cream

Course Main Dish
Cuisine Middle Eastern
Keyword beans, falafel, hummus
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Servings 5 servings
Calories 1132kcal
Author Laura

Equipment

Ingredients

For Garbanzo Bean Hummus:

  • 20 cloves garlic roasted for 30 minutes (see roasting instructions below)
  • 1 cup blended oil
  • 16 oz can BUSH’S® Garbanzo Beans drained and rinsed
  • 3 Tbsp tahini paste
  • ¼ cup fresh lemon juice
  • ¼ cup cold water
  • ¼ tsp kosher salt
  • ¼ cup extra virgin olive oil

For Falafel:

  • 16 oz can BUSH’S® Pinto Beans drained and rinsed
  • ½ cup onion finely diced
  • 2 Tbsp cilantro stems only, finely diced
  • 2 Tbsp parsley flat leaf, finely diced
  • 1 ½ Tbsp garlic finely chopped
  • 1 tsp jalapeno finely chopped
  • 1 tsp ground cumin
  • 1 tsp kosher salt
  • 2 Tbsp all-purpose flour
  • 2 Tbsp fresh lemon juice
  • 1 cup all-purpose flour
  • 3 eggs
  • 2 cups panko bread crumbs
  • 4 cups blended oil for frying falafel
  • Micro cilantro for garnish
  • Lemon zest for garnish

For Cilantro, Lemon Sour Cream:

  • 2 Tbsp cilantro stems only, washed, finely diced
  • 2 Tbsp jalapeno finely diced
  • 1 cup sour cream
  • ¼ cup lemon juice
  • ⅓ tsp kosher salt

Instructions

  • For Garbanzo Bean Hummus: Place garlic and oil in small roasting pan and roast in 350°F oven for 30 minutes until nice and soft.  Set aside.
  • Place roasted garlic, beans, tahini paste, lemon juice, water and salt into blender and blend until smooth (about 10 minutes).  Once blended, slowly add olive oil and quickly blend to mix.  Set aside finished mixture.
  • For Falafel: After draining and rinsing pinto beans, dry beans well with a paper towel.  Set aside.Wash onion well with cold water for 5 minutes, strain water off and dry with paper towel.  Set aside.
  • Wash cilantro stems well with cold water for 5 minutes, strain water off and dry with paper towel.  Set aside.Wash parsley well with cold water for 5 minutes, strain water off and dry with paper towel.  Set aside.
  • In a large bowl crush beans with a fork until most are mushy but some are still large in size.
  • Add onions, cilantro, parsley, garlic, jalapeno, cumin, salt, 2 tablespoons flour and lemon juice to bowl.  Mix well with spatula making sure not to overwork the mixture, as it will become very glutinous.
  • Use bean mixture to form golf ball size rounds (making approximately 20 rounds).
  • Pour 1 cup of flour onto shallow plate or bowl.  Place falafel balls in flour and lightly coat each round (make sure to shake off any excess flour).
  • Whisk eggs in small bowl.  Dip falafel into egg mixture.  Pour breadcrumbs onto plate.  Place falafel in breadcrumbs and lightly coat.
  • Using a large frying pan, fry falafel completely submerged in oil at 350°F for 3 – 4 minutes or until golden brown.
  • For Cilantro, Lemon Sour Cream: Mix cilantro, jalapeno, sour cream, lemon juice and salt together in small bowl. Set aside.

Notes

Plating the falafel:
  • On a white plate smear 3 dollops of hummus.
  • Top hummus with a falafel ball.
  • Top each ball with sour cream.
  • Garnish with micro cilantro or fried cilantro leaves.
  • Zest a little lemon on falafel to complete.

Nutrition

Serving: 1serving | Calories: 1132kcal | Carbohydrates: 91g | Protein: 26g | Fat: 77g | Saturated Fat: 12g | Polyunsaturated Fat: 19g | Monounsaturated Fat: 42g | Trans Fat: 0.2g | Cholesterol: 125mg | Sodium: 1223mg | Potassium: 874mg | Fiber: 14g | Sugar: 10g | Vitamin A: 700IU | Vitamin C: 31mg | Calcium: 249mg | Iron: 8mg