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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

Glucology was born in Sydney Australia. Our mission is to help improve the lives of people living with diabetes by providing the best possible support products and information.

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*Disclaimer: This email and its recipes are produced for informational purposes only. This website is not intended to cure, prevent, diagnose or treat any disease. Content should not be considered a substitute for professional medical advice, expertise or treatment. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new health program or diet. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any suggestions or recipes herein or procedures undertaken hereafter. This nutritional information comes from online calculators. IBD Medical attempts to provide accurate nutritional information, figures like estimated nutritional information for recipes contained on this website, calories, fat, carbs, etc. are provided as a courtesy and are not guaranteed to be accurate. The reader is solely responsible for ensuring that any nutritional information obtained is accurate. IBD Medical is not responsible for adverse reactions, consequences or effects, resulting from the use of any recipes or suggestions herein, or procedures undertaken hereafter. This email is not intended as nutritional advice and readers of this website are ultimately responsible for all decisions pertaining to their health. Customers concerned with food allergies need to be aware of the particular ingredients that are used in recipes.

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