From My Lemony Kitchen. Falafel Mediterranean cuisine, Recipes from www.pinterest.com
Introduction
Falafel is a Middle Eastern dish made of chickpeas or fava beans that are ground and mixed with herbs and spices before being shaped into balls and then fried. While falafel is typically considered a healthy food, it can be high in calories and fat if it's made with lots of oil. Fortunately, it's easy to make a healthy falafel recipe that's just as tasty and satisfying as the traditional version.
Ingredients
The following ingredients are needed to make healthy falafel:
1 can of chickpeas, drained and rinsed
1 small onion, chopped
3 cloves of garlic, minced
1/4 cup of chopped fresh parsley
1/4 cup of chopped fresh cilantro
1 teaspoon of ground cumin
1/2 teaspoon of ground coriander
1/4 teaspoon of cayenne pepper
1/2 teaspoon of salt
1/4 teaspoon of black pepper
1/4 cup of whole wheat flour
1/2 teaspoon of baking powder
Olive oil spray
Instructions
The following steps should be followed to make healthy falafel:
Preheat the oven to 375°F.
In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, cayenne pepper, salt, and black pepper. Pulse until the mixture is well combined but still slightly chunky.
In a small bowl, whisk together the flour and baking powder. Add the flour mixture to the chickpea mixture and stir until well combined.
Line a baking sheet with parchment paper and spray it with olive oil spray.
Using a tablespoon, scoop the chickpea mixture and shape it into small balls. Arrange the balls on the prepared baking sheet.
Spray the falafel balls with olive oil spray and bake for 20-25 minutes or until golden brown and crispy.
Serve the healthy falafel on a bed of greens with cucumber slices, tomato, and a drizzle of tahini sauce.
Nutrition
The healthy falafel recipe described above makes about 18 small falafel balls. Each ball contains approximately:
Calories: 36
Protein: 2g
Carbohydrates: 6g
Fat: 1g
Fiber: 2g
Sugar: 1g
Sodium: 100mg
Compared to traditional falafel, which can have as many as 300 calories per ball, this healthy falafel recipe is a much better choice for anyone who wants to enjoy this tasty dish without consuming too many calories or too much fat. Plus, this recipe is vegan, gluten-free, and packed with plant-based protein and fiber, making it a great option for anyone who wants to eat a healthy, balanced diet.
