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 30 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!
- 2 cups of dry chickpeas soaked in water overnight
- 1 onion, chopped
- 1 tbsp lemon juice
- 2 - 3 handfuls of fresh parsley
- 2 minced garlic cloves
- 1 tsp Za’tar (or sub in cumin)
- 1 tsp baking soda
- 4 tbsp olive oil
- 1 tsp. salt
- Drain and wash uncooked chickpeas thoroughly and blend well in a food processor with the rest of the ingredients until it turns into a coarse pastry. The texture of the chickpea mixture should be firm enough to easily hold its shape.
- Do not cook the chickpeas, as that happens during the baking process in the last step of the recipe.
- Preheat the oven to 375 F. Form the falafel mixture into approximately 30 flat mini burgers.
- Spray a baking sheet with non-stick cooking spray and place the falafels on a baking sheet, drizzling a tiny amount of olive oil on both sides of the falafels. Bake them for a total of 30-40 minutes, flipping once halfway through the cooking process. The longer you bake them, the firmer they'll become.
- If the mixture becomes too loose, add some whole wheat flour to the pastry. If the mixture becomes too firm add a little more olive oil.
Adapted from Super Healthy Kids
Nutrients per serving: (per 3 falafels)
Servings: 10 • Calories: 148 • Fat: 7 g • Carbohydrates: 19 g • Fibre: 5 g • Protein: 6 g • Sugar: 4 g • Sodium: 379 mg • Cholesterol: 0 mg