Healthy Falafel Recipes

FALAFEL

Falafel image

Tuck these tasty chickpea patties into whole-wheat pitas and top with tahini sauce (see associated recipe, below). Be sure to soak the chickpeas overnight for the creamiest mixture. The quick-soak method won't work for these pan-fried falafel patties.

Provided by Carolyn Casner

Categories Healthy Middle Eastern Recipes

Time 25m

Number Of Ingredients 10

Ingredients

1 cup dried chickpeas, soaked overnight
½ cup packed flat-leaf parsley
¼ cup chopped onion
2 medium cloves garlic
4 tablespoons extra-virgin olive oil, divided
1 tablespoon lemon juice
1 tablespoon ground cumin
½ teaspoon salt
¼ teaspoon baking soda
1-3 tablespoons water, if needed

Steps:

Drain chickpeas and transfer to a food processor. Add parsley, onion, garlic, 1 tablespoon oil, lemon juice, cumin, salt and baking soda; process, adding water as needed, until finely ground and the mixture just holds together. Using about 3 tablespoons per patty, shape into twelve 1 1/2-inch patties.
Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Add the patties and cook until golden brown on the bottom, 3 to 5 minutes. Turn, swirl in the remaining 1 tablespoon oil and cook until golden, 2 to 4 minutes more.

Nutrition Facts : Calories 331.5 calories, Carbohydrate 34.2 g, Fat 17.5 g, Fiber 7.1 g, Protein 11 g, SaturatedFat 2.3 g, Sodium 389.2 mg, Sugar 5.9 g

HEALTHY BAKED FALAFEL

Healthy Baked Falafel image

Make and share this Healthy Baked Falafel recipe from Food.com.

Provided by thesinglebite

Categories Beans

Time 30m

Yield 10 patties, 5 serving(s)

Number Of Ingredients 13

Ingredients

1 (15 ounce) can chickpeas, rinsed and drained
1 garlic clove, finely chopped
1/4 cup diced onion
1/3 cup chopped flat leaf parsley
1 tablespoon tahini
2 tablespoons whole wheat bread crumbs
1/2 teaspoon coriander
1/2 teaspoon cumin
1/2 teaspoon salt
1/4 teaspoon white pepper
1 -2 tablespoon water
1 tablespoon whole wheat flour
olive oil

Steps:

Preheat oven to 425 degrees.
Mash chickpeas in a bowl with fork until it's a crumbly mixture. Set aside.
Add garlic, onion and parsley to food processor and process until finely chopped and combined.
Next add the mashed chickpeas to food processor along with tahini, bread crumbs, coriander, cumin, salt, and pepper. Process until combined, adding the water 1-2 Tbsp of water as needed. You may need to scrape down the sides with a spatula in between processing.
Once combined, empty into large bowl. Add the flour and mix, you should be able to form into large ball. If the mixture is too dry and crumbly, add a Tbsp of water. If it's too wet, add an additional Tbsp of flour.
Form into 10 small patties (approximately 2 inches). Place on baking sheet lighly greased with olive oil or cooking spray. Bake for 5-6 minutes on each side or until lightly browned.

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