Whether you are vegetarian or not, Falafels are amazing (at least I think so)!!
For those of you who have never had a Falafel before, it's a Middle Eastern dish, which consists of a deep-fried ball or patty made from ground chickpeas. It's normally served in a pita or wrapped in a flat bread. They are normally garnished with lettuce, garlic sauce, onions and pickled beats.
I like to make these on meatless nights because they still fill you up and taste so yummy too.
A little bit about chickpeas:
Chickpeas are a helpful source of zinc, folate and protein.They are also very high in dietary fibre and hence a healthy source of carbohydrates for persons with insulin sensitivity or diabetes. Chickpeas are low in fat and most of this is polyunsaturated.
Source
Here's my healthy Falafel recipe! I don't deep fry them completely in oil (trying to keep it healthy), so sometimes it's hard to get the consistency right. The mixture can't be too mushy or else it will fall apart. The flour will act as a good binding agent.
I would say this recipe serves 2-4 people (depending on how hungry the people are and how large you make the Falafels). I make patties last time and served it in one of those thin whole wheat buns (kinda like a burger).
1 can (540 mL) chickpeas, rinsed and drained
1/3 cup chopped fresh parsley
1 tbsp lemon juice
3 tbsp olive oil
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground tumeric
1/2 tsp cayenne (or more if you like it spicy)
1 clove garlic, coarsely chopped
Salt and pepper to taste
1-2 tbsp flour
Pitas or flat buns
Tzatziki
Romaine lettue leaves
Sliced tomato, red onion and cucumber
1. Drain and rinse the liquid out of the chickpeas. Make sure they are very dry.
2. Combine in a food processor: chickpeas, parsley leaves, 1 tbsp olive oil, lemon juice, garlic, coriander, cumin, tumeric and cayenne. Pulse until mixture forms a crumbly paste that holds together. Taste and add a little salt, pepper and more cayenne if necessary. Pulse again to combine.
3. Add the flour to the mixture and mix in with your hands or a potato masher.
4. Form mixture into 4 even-sized patties, about ½ inch (1 cm) thick, or small balls. In a large nonstick skillet, heat remaining oil over medium heat. Add burgers and balls and cook for 3 to 4 minutes or until golden brown on the undersides. Carefully turn the patties over.
5. Toast the buns or warm the pita. Add tzatziki, lettuce, tomato, onion and cucumber. Add the falafels and serve!
Try it out and let me know what you think!