Homemade falafel

by IBD Medical on June 17, 2021

Homemade falafel recipe banner

This recipe is a fantastic low-fat protein source that is high in fiber to maintain blood glucose levels and lower levels of cholesterol. This is an easy vegetarian recipe that can be enjoyed for lunch or dinner, combining chickpeas with herbs and spices to create a mix of enjoyable flavours. Enjoy with a mixed salad on the side or an additional low GI carbohydrate such as a wholegrain wrap or pita bread.

 

Serves: 2

Prep time: 10

Cook time: 20

 

Nutrition Information (per serving)

  • Energy: 1363kj / 326 cal
  • Carbohydrate: 36.2g
  • Protein: 10.9g
  • Total fat: 14.4g
  • Saturated Fat: 1.7g
  • Fibre: 10.7g
  • Sodium: 483mg

Ingredients

  • 1 x 400g tinned chickpeas
  • ½ lemon, zested
  • 1 ½ crushed garlic cloves
  • 2 spring onions, chopped
  • 1 tsp cumin
  • ½ tsp ground coriander seeds
  • ½ tsp sesame seeds
  • ½ bunch fresh coriander
  • 1 ½ tbs plain flour
  • 1 tbs olive oil

Mixed salad

  • Lettuce or baby spinach
  • 1 cucumber
  • Cherry tomatoes

 

Method:

  1. Rinse the chickpeas and drain. Once dried put in a food processor.
  2. Add the lemon zest, cumin, ground coriander, fresh coriander, spring onion into the food processor and blend until it becomes a crumbly dough (not a paste)
  3. Add the flour and pulse to combine until mixture is consistent. Mould the dough into 8 equal patties
  4. Heat the oil in a non-stick pan over medium heat and add the patties turning after 5 minutes or until golden brown.
  5. Serve the falafels with a mixed salad and a lemon wedge. For extra flavours you may want to add a low-fat dip such as hummus or tzatziki.

 

Cooking tip:

  • Falafel mixture can be pre-made and frozen for up to a month. 
  • Cook falafels on medium heat so they cook through and don’t burn in the pan

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