Home Made Healthy Falafel Recipe2013-05-25
- Yield : 14
- Servings : 3
- Prep Time : 5m
- Cook Time : 30m
- Ready In : 35m
I love falafels, but up until this week I had never actually made them at home before. Falafel is a great source of vegetarian protein and given that this week is National Vegetarian Week, I decided to work it into my weekly meal plan!
You can buy falafel from most supermarkets and although this may be more convenient it is a) more costly (25p per falafel vs. just 10p) and b) more calorific (55Kcal per falafel vs. 35Kcal). Did I also mention that making falafel at home is super easy and the end result is WAY more tasty than shop-bought?! If I’ve persuaded you enough to have a go at making falafel yourself then keep on reading :).
I want to say a big thank you to Simon from The Diet Kitchen for posting [this video] as until I had watched it *in amazement* I didn’t know that you could BAKE falafel (I thought you could only deep fry them.. hence why I haven’t tried making them before). My recipe is tweaked slightly from Simon’s but tastes amazing and makes ~14 falafels. The nutritional stats given are per falafel ball and the entire recipe serves 2-4 people depending on how hungry you are! Falafel goes great with sweet potato wedges, hummus/sweet chilli sauce and salad or in a pitta pocket with hummus (Simon’s recommendation!).
- 1 can/240g chickpeas (drained)
- 1 small/90g white onion
- 40g wholemeal flour (I used spelt)
- Handful of fresh parsley (1/2 bunch)
- 1/2 tbsp cumin
- 1 tsp paprika
- 1 tbsp lemon juice
- 1 tsp black pepper
- 1/2 tsp salt
- 1/2 tsp garlic granules (or 2 cloves)
- 1/2 tsp baking powder
- 1 cal spray oil
Pre-heat your oven to 200 degrees C (400 F) & put all of the above ingredients into a food processor and *blend* until the ingredients start to combine and look well mixed
Cover a baking tray with baking paper and give it a spritz with 1 cal spray oil
Use a spoon to scoop out some of the mixture and roll into a ball using your hands before placing on to the baking tray and pressing down slightly (so you create more of a disk shape rather than a ball)
Repeat this until you have 14 falafels on a tray and give them a spray with your 1 cal spray oil
Bake for 30 minutes, turning them after 15 minutes and giving them another spritzs with 1 cal spray oil
Serve & enjoy 🙂
P.S. The mixture keeps in the fridge over-night if you want to make them in advance or save any left-overs. I’ve also tried chilling the cooked falafels in fridge and reheating them for ~1min in the microwave.. this did work but do NOT freeze them.. when re-heated they go all chewy and not very nice (!)
*Falafel with salad, pitta, sweet pot wedges & hummus!
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This information is per serving.