This week’s Meat free Monday meal was falafels.
I love falafels, but since they are usually deep fried, I never feel they are as healthy an option as they could be, due to all the oil they soak up like a sponge.
I have tried baking them before, but they came out dry, so I decided to try pan frying them and they were great.
This is my favorite falafel recipe as it is so easy. Only snag is that you need to soak the chickpeas overnight. However it takes no time at all to throw the chickpeas in a bowl and cover them with water, you just need to plan ahead.
The recipe comes from The Cook and the Chef with Simon Bryant and Maggie Beer. This is another cooking show I just love not only for the things they create, but for their exuberant passion for food.
I have changed the recipe slightly, according to how many chickpeas I had in the pantry and fresh herbs in the garden, so the recipe does allow some latitude to do this 🙂
- ¾ cup dry chickpeas
- 1 small red onion, chopped
- 1 large clove of garlic
- 3 tablespoons of fresh parsley, chopped
- 5 tablespoons chopped fresh coriander
- 2 tablespoon fresh mint, chopped
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 large red chilli, deseeded and chopped
- a good pinch of salt
- freshly ground black pepper
- 1-2 tablespoons chickpea flour (for gluten free option) or wholemeal flour
- ¼ teaspoons baking powder
- Sesame seeds to coat (optional)
- 1 tablespoon extra virgin olive oil
- Yoghurt sauce to serve, see recipe below
- Start the day before - Place dried chickpeas in a bowl and cover well with cold water, allow to soak overnight.
- Next day, when read to use them - drain.Add chickpeas garlic, onion, chillies, coriander, cumin, salt, pepper and all the fresh herbs to a blender.
- Blend for about 10 seconds.
- Add baking powder and just enough flour to get the mixture to come together into a ball, pulsing as you add each bit of flour until it is the right consistency (I used all 2 tablespoons).
- Cook a small amount and taste it to see if the mixture needs more salt.
- Form into balls about the size of a golf ball, and flatten into little discs. Coat in sesame seeds.
- Pan fry over medium-low heat for about 5 minutes on each side until golden brown.
- Serve with yoghurt sauce, pita or mountain bread and salad.
- 150g low fat Greek yoghurt
- 3 tablespoon tahini
- 1 clove garlic, crushed
- 1 lemon, juiced
- Pepper to taste
- Herbs to taste (mint, coriander and parsley)
- Diced cucumber (optional)
- Sumac to garnish (optional)
- Mix yoghurt, tahini, garlic, lemon and pepper together until smooth, and check for seasoning.
- Add herbs and cucumber and stir through.
- Put into a small bowl and sprinkle with sumac.
Per falafel (no sauce) 258kJ or 61 calories; P 3g F 2g SFat 0.2g CHO 8g Fibre 3g