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!

Falafels | Haute & Healthy Living

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!

Falafels | Haute & Healthy Living

 

Falafels

Yield: Makes 30 falafels (about 10 servings)

Ingredients

  • 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

Instructions

  1. 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.
  2. Do not cook the chickpeas, as that happens during the baking process in the last step of the recipe.
  3. Preheat the oven to 375 F. Form the falafel mixture into approximately 30 flat mini burgers.
  4. 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.
  5. 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.
  6. Note: You cannot substitute the chickpeas with canned chickpeas. It usually results in a very sloppy pastry.

Adapted from Super Healthy Kids

Falafels | Haute & Healthy Living Falafels | Haute & Healthy Living

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

Elysia, XOXO