How to make healthy falafels of meat and flour? from Tania Kharkevich
Welcome everybody, my name is Mary and this is my last question for today. As you see, it is connected with falafels, which is a deep-fried ball, doughnut or patty made from ground chickpeas, fava beans, or both. Actually, I want to prepare it for my tomorrow dinner and I need to find a really good recipe so I could go and buy needed products. I have also heard that falafel balls are laid over a bed of salads, pickled vegetables, hot sauce, and drizzled with tahini-based sauces. But is it the healthy variant of dinner, I mean all these vegetables and sauces? If not, with what can I replace them in order not to spoil my healthy diet? Thanks!
Oh you must be a fan of Middle East food. How nice. You may like the beef-based version with chickpea flour, chopped onion and spices – cumin, cayenne, coriander etc. Make sure you have some fresh parsley and cilantro. Mix the blend, shape in little patties and pan sear these mini burgers until ready. They are served warm together with fresh sliced cucumber and tomato. How can you doubt its benefits to your healthy diet now? The falafels are fresh and flavourful, you will enjoy your meal a lot. Best regards, Inna.
Hello! Here is good recipe:
- 2 cans garbanzo beans ( 16oz.cans)
- 1 Tablespoons canola oil (more if necessary)*
- Olive oil- for brushing tops of falafels
- ¼ cup chopped onion
- 2 cloves garlic, peeled
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- ¼ teaspoon cayenne pepper, or to taste
- ½ teaspoon salt
- Black pepper, to taste
- 1 Tablespoon lemon juice
- ½ cup chopped fresh parsley
- 3-4 large pita pockets, cut in half.
- 1 cucumber, sliced
- 1 tomato,sliced
- 1 cup lettuce
- feta cheese, crumbled for topping
- Tahini, Tzatziki, Hummus, or Greek Yogurt for topping
Preheat oven to 375° F. Grease a baking sheet with 1 Tablespoon oil
Drain and Rinse the garbanzos. Combine garbanzos, oil, onion, garlic, cumin, coriander, cayenne, salt, pepper, lemon juice in a food processor. Pulse until everything is finely minced (but not pureed), scraping down the sides as necessary. Fold in chopped parsley.
Form the mixture into 12 balls and place onto prepared cooking sheet. Flatten the balls into ½ inch thick patties. Brush the tops of the patties with olive oil. Bake 10-15 min on each side.
Stuff each half of Pita pocket with 2 falafels, lettuce, tomato, and cucumber. Top with some crumbled feta cheese and a dollop of Tahini, Tzatziki, Hummus, or Greek yogurt or any other topping of your choice.
Dear Mary, falafel is a very popular dish nowadays. Its more and more consumed by vegetarians because there are a lot of necessary ingredients for them. What is more, this is the most popular meal in Berlin. For falafel, you do not need any special skills in cooking.
First of all, it should be remembered that falafels are to consist primarily of soaked chickpeas – there is no way to cook, use the can, or add a large number of vegetables or flour. Chickpeas must be ground in a grinder.
Ingredients for about 30 chops:
300 g dry chickpeas, soaked in cold water overnight
1 small onion
2 cloves of garlic
2 tablespoons finely chopped parsley
2 tablespoons of finely chopped coriander, you can skip and add more parsley
1 teaspoon of ground cumin
½ teaspoon of ground coriander seeds
½ teaspoon of ground cardamom
½ teaspoon of cinnamon
½ teaspoons of chili
½ teaspoon of baking soda
1 teaspoon of salt
frying oil, the best will be rapeseed or grapeseed
Peel the chickpeas, rinse and grind with onions. Add the parsley, soda, salt and the rest of the spices to the groundmass, if you do not have ground spices, you can also grind them together with chickpeas. Mix everything thoroughly and add 1 – 2 tablespoons of water – the mass is good, when squeezed in the hands it easily adopts shape. Cover tightly with plastic wrap and leave in the fridge for half an hour or longer.
In a large pan with a thick bottom, heat the oil, the layer should be 2-3 cm. Take up the mass and form small, slightly flattened balls. It is important to squeeze them thoroughly, otherwise, they will fall apart. The formed falafels immediately put on hot oil in a frying pan and fry for 2 – 3 minutes on each side. Then put on a plate lined with a paper towel to drain them from fat and serve with fresh vegetables, salads or hummus.
Have a nice meal!
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