Go for a meatless meal with these delicious and healthy falafels! Perfect vegetarian option for the whole family! 

I went through this spell over the past month or so where I just wasn’t feeling the meat. I was really bored of the chicken, beef and pork and started craving more vegetarian options. I’ve always loved falafels, and I remember when I was a kid, one of my favourite things to get when I was eating out was a falafel pita. There’s just so much flavour packed into those little falafel patties!

 

Last week, I whipped up a batch of these falafels and Matt and I were eating them like crazy! They taste great on pitas with hummus, or even just as a snack dipped in some tzatziki or hummus! As an added bonus, they are a great source of protein and fibre, which makes them super filling. This recipe makes about 24 falafels, so I highly recommend that you whip up the whole batch and store any extras in the freezer for a quick and easy meal or snack! Between the two of us, they didn’t last long!

 

Falafels

Yield: Makes approximately 24 falafels (about 6 servings)

Ingredients

  • 2 (540mL) cans chickpeas (or 3 cups cooked chickpeas, rinsed and drained)
  • 1 small onion, chopped
  • 4 cloves of garlic, chopped
  • 1 small handful of fresh cilantro
  • 1 small handful of fresh parsley
  • 1 tbsp. olive oil
  • 1 tbsp. lemon juice
  • 1 tbsp. ground cumin
  • 2 tsp. ground coriander
  • 1 tsp. salt
  • 1 tsp. baking soda

Instructions

  1. Combine all of the ingredients in a food processor. Process until broken down but still a little chunky.
  2. Form the falafel mixture into approximately 24 small thick patties.
  3. Place the patties on a plate, then cover and refrigerate for at least 1 hour. Alternatively, you can put the patties in the freezer for 20-30 minutes.
  4. Preheat the oven to 400. Spray a baking sheet with cooking spray. Remove falafel patties from the fridge or freezer and space them out evenly on the prepared pan.
  5. Bake at 400 degrees F for 35-40 minutes, or until slightly browned and firm. If any of the patties fall apart a little, carefully use the spatula and your hand to smush them back together.
  6. Once they are finished cooking, remove the falafel patties and let cool for a couple minutes on the pan. Serve on a whole wheat pita with hummus and lots of chopped vegetables or with a salad!

Adapted from Family Food on the Table

 

Nutrients per serving: (per 4 falafels)

Servings: 6 • Calories: 148 • Fat: 7 g • Carbohydrates: 19 g • Fibre: 5 g • Protein: 6 g • Sugar: 4 g • Sodium: 379 mg • Cholesterol: 0 mg

Elysia, XOXO