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FALAFEL
07

FALAFEL

NUTRITION
HEALTHY RECIPES
Dec 28, 2024

FALAFEL

Falafel is a popular Middle Eastern dish made from ground chickpeas and seasoned with herbs and spices. This recipe uses cooked chickpeas with garlic, parsley, flour, cumin and coriander to create flavourful and aromatic falafel patties. Lightly pan-fried in olive oil, they develop a crispy, golden exterior while maintaining a tender, moist centre. These falafel patties are perfect for a quick snack or served as part of a larger meal with pita, salad and dips like hummus or tzatziki. Rich in plant-based protein, falafel is a healthy, versatile and satisfying vegetarian option.

RECIPE CATEGORY

Snack, Appetisers, Entrée

SERVING SIZE

1 serving

CUISINE

Middle Eastern, Mediterranean

PREPARATION/TECHNIQUES

Pan-Fry, One-Pot Wonders

OCCASION/HOLIDAY

Anniversary, Party, Picnic, Potluck, Ramadan, Rosh Hashanah, Family Reunion, Fall, Summer, Winter, BBQ, Weekend Snack, Vegetarian Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Healthy, High Fibre, Low Cholesterol, Kid-Friendly, Quick & Easy, Organic

DISH TYPE

Appetisers, Snack, Entrée

INGREDIENTS

There are the following ingredients of Falafel:

  • 50g cooked chickpeas
  • 1 garlic clove, minced
  • 1 tbsp fresh parsley, chopped
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • ½ tbsp flour
  • Salt and pepper to taste
  • ½ tbsp olive oil (for frying)

FULL NUTRITIONAL INFORMATION

  • Calories: 120
  • Protein: 5g
  • Fat: 6g
  • Carbohydrates: 13g
  • Fibre: 3g
  • Sodium: 170mg

PREPARATION

  • Mash The Chickpeas: In a bowl, mash the chickpeas using a fork or potato masher until a chunky paste forms, leaving some texture.
  • Add Herbs And Spices: Mix garlic, parsley, cumin, coriander, flour, salt, and pepper. Stir until all ingredients are combined into a dough-like consistency.
  • Form The Falafel Patties: Scoop small portions of the mixture and shape them into small patties or balls about 1 inch in diameter.
  • Pan-Fry The Falafel: Heat olive oil in a skillet over medium heat. Fry the patties for 2-3 minutes per side until crispy and golden brown.
  • Drain And Serve: Transfer the falafel onto a paper towel to drain excess oil. Serve warm with your favourite dipping sauces or in a wrap.

PREP TIME

10 minutes

COOKING TIME

10 minutes

TIPS

  • Texture Tip: If the falafel mixture is too wet or crumbly, add a little more flour to help bind the ingredients.
  • Extra Flavour: Add a dash of cayenne pepper or chilli flakes for a spicy kick.
  • Perfect Frying: Make sure the oil is hot enough before frying to achieve a crisp texture and avoid sogginess.

VARIATIONS

  • Baked Falafel: Bake the falafel patties at 200°C for 20 minutes, flipping halfway through for a healthier version.
  • Gluten-Free Falafel: Replace the flour with chickpea flour or a gluten-free alternative.
  • Herb Variation: Swap parsley for fresh coriander for a different flavour profile.

PREPPING AND STORAGE

  • Fridge Storage: Store leftover cooked falafel in an airtight container in the fridge for up to 3 days. Reheat in a pan or oven.
  • Freezing: Freeze uncooked falafel patties on a baking sheet, then transfer them to a freezer-safe container for up to 2 months. Fry or bake from frozen as needed.

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