Easy Healthy Falafel Food

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QUICK AND EASY FALAFEL RECIPE



Quick and Easy Falafel Recipe image

This easy falafel recipe contains very few ingredients, which cuts down on preparation time, ideal for those who want an easier version of falafel.

Provided by Saad Fayed

Categories     Lunch     Side Dish     Entree     Appetizer

Time 15m

Number Of Ingredients 10

1 (15-ounce) can chickpeas (drained and rinsed)
1 tablespoon garlic (minced)
1 medium onion (finely chopped)
2 tablespoons fresh parsley (finely chopped)
1 teaspoon coriander
3/4 teaspoon cumin
1/2 teaspoon salt
Pepper (to taste)
2 tablespoons flour
3 cups canola or vegetable oil (or amount needed for frying)

Steps:

  • Gather the ingredients.
  • Combine chickpeas, garlic, onion, parsley, coriander, cumin, salt, and pepper (to taste) in a medium bowl. Add 2 tablespoons of flour and combine well.
  • Mash chickpeas, making sure ingredients are thoroughly mixed together and mixture binds easily when shaped into a ball. (Alternatively, combine ingredients in a food processor. Pulse, then process, scraping down bowl occasionally with a silicone spatula, until mixture is mostly smooth, about 1 minute.) Add an extra tablespoon of flour if mixture is too sticky. The result should be a thick paste.
  • Form mixture into pingpong-sized balls. Slightly flatten.
  • Add oil to a large skillet and heat over medium-high until oil shimmers. Shallow-fry falafel in batches to avoid crowding pan, 2 to 5 minutes per batch, flipping when browned on one side and adding more oil, if needed. Remove from skillet and drain on paper towels. Serve falafel by itself, or with warm pita bread with veggies, or tahini sauce.

Nutrition Facts : Calories 934 kcal, Carbohydrate 37 g, Cholesterol 0 mg, Fiber 9 g, Protein 11 g, SaturatedFat 6 g, Sodium 608 mg, Sugar 6 g, Fat 85 g, ServingSize 2 Portions (2 Servings), UnsaturatedFat 0 g

EASIEST FALAFEL



Easiest Falafel image

Super quick and easy - you will probably have all the ingredients in your pantry already! Serve with your favorite sauce! I served mine with spicy mayo, made by mixing 3 tablespoons mayo with 1/2 tablespoon sriracha. It would also be great with tzatziki or spicy mustard.

Provided by jaclyncady

Categories     Appetizers and Snacks     Beans and Peas

Time 30m

Yield 5

Number Of Ingredients 12

1 (16 ounce) can garbanzo beans, drained
¼ cup panko bread crumbs, or as needed
¼ cup chopped onion
¼ cup olive oil
1 egg
2 tablespoons dried parsley
1 tablespoon curry powder
1 tablespoon garlic powder
1 tablespoon lemon juice
½ tablespoon ground black pepper
¼ cup panko bread crumbs, or as needed
1 cup olive oil for frying, or as needed

Steps:

  • Place garbanzo beans, 1/4 cup panko bread crumbs, onion, 1/4 cup olive oil, egg, parsley, curry powder, garlic powder, lemon juice, and black pepper in a food processor or blender. Puree until coarse crumbles form. Blend more panko crumbs into mixture if it is too moist.
  • Roll mixture into balls about the size of a golf ball; place on a plate.
  • Press into patties and coat in panko bread crumbs.
  • Heat about 1-inch olive oil in a skillet over medium heat.
  • Pan-fry patties until crispy, about 3 minutes on each side.

Nutrition Facts : Calories 300.9 calories, Carbohydrate 31.8 g, Cholesterol 37.2 mg, Fat 17.8 g, Fiber 5.1 g, Protein 7.6 g, SaturatedFat 2.6 g, Sodium 342.7 mg, Sugar 1 g

EASY HEALTHY FALAFELS



Easy healthy falafels image

Pair John Torode's easy falafels with soft flatbreads, well-spiced humous and crunchy pickles for a magnificent meze of a lunch, or a shareable starter

Provided by John Torode

Categories     Lunch, Supper

Time 35m

Yield makes 16

Number Of Ingredients 15

250g dried chickpeas or dried split broad beans
½ tsp bicarbonate of soda
3 garlic cloves
1 onion, roughly chopped
1 leek, roughly chopped
1 celery stick , roughly chopped
1 small chilli, roughly chopped (deseeded if you don't like it too hot)
1 tsp ground cumin
1 tsp cayenne pepper
1 tsp sumac
good handful chopped coriander
good handful chopped parsley
80g gram flour
100ml vegetable oil
houmous, tabbouleh and pickled red onion & radish (see goes well with), flatbreads, shop-bought or see goes well with (optional)

Steps:

  • Soak the chickpeas in cold water for 8 hrs, or overnight.
  • Drain the chickpeas and pulse with the bicarb in a food processor until roughly chopped. Remove 3/4 of the mixture and set aside.
  • Add the garlic, vegetables, spices and herbs to the remaining mixture in the processor and purée to a paste. Stir the paste into the rough purée of chickpeas, add the gram flour, season and mix well.
  • Heat oven to 110C/90C fan/gas 1/4. Heat a large, non-stick frying pan over a medium heat and add some of the oil. Use your hands to form the mixture into patties (there should be enough to make about 16). Fry for 2 mins each side until crisp. Keep in a warm oven while you fry the remainder of the mixture, continuing to add a little oil to the pan with each batch. Serve wrapped in flatbreads, if you like, alongside the houmous, tabbouleh and pickled red onion & radish.

Nutrition Facts : Calories 139 calories, Fat 7 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 11 grams carbohydrates, Sugar 1 grams sugar, Fiber 3 grams fiber, Protein 5 grams protein, Sodium 0.1 milligram of sodium

HEALTHY BAKED FALAFEL



Healthy Baked Falafel image

Make and share this Healthy Baked Falafel recipe from Food.com.

Provided by thesinglebite

Categories     Beans

Time 30m

Yield 10 patties, 5 serving(s)

Number Of Ingredients 13

1 (15 ounce) can chickpeas, rinsed and drained
1 garlic clove, finely chopped
1/4 cup diced onion
1/3 cup chopped flat leaf parsley
1 tablespoon tahini
2 tablespoons whole wheat bread crumbs
1/2 teaspoon coriander
1/2 teaspoon cumin
1/2 teaspoon salt
1/4 teaspoon white pepper
1 -2 tablespoon water
1 tablespoon whole wheat flour
olive oil

Steps:

  • Preheat oven to 425 degrees.
  • Mash chickpeas in a bowl with fork until it's a crumbly mixture. Set aside.
  • Add garlic, onion and parsley to food processor and process until finely chopped and combined.
  • Next add the mashed chickpeas to food processor along with tahini, bread crumbs, coriander, cumin, salt, and pepper. Process until combined, adding the water 1-2 Tbsp of water as needed. You may need to scrape down the sides with a spatula in between processing.
  • Once combined, empty into large bowl. Add the flour and mix, you should be able to form into large ball. If the mixture is too dry and crumbly, add a Tbsp of water. If it's too wet, add an additional Tbsp of flour.
  • Form into 10 small patties (approximately 2 inches). Place on baking sheet lighly greased with olive oil or cooking spray. Bake for 5-6 minutes on each side or until lightly browned.

EASY FALAFEL



Easy Falafel image

This recipe for falafel and cuts down on preparation time. Perfect for those who want an easier version of falafel.

Provided by Stacia_

Categories     Lunch/Snacks

Time 15m

Yield 4 serving(s)

Number Of Ingredients 9

1 (15 ounce) can chickpeas, drained
1 medium onion, finely chopped
1 tablespoon minced garlic
2 tablespoons fresh parsley, finely chopped
1 teaspoon coriander
3/4 teaspoon cumin
1/2 teaspoon salt
2 tablespoons flour
canola oil (for frying) or vegetable oil (for frying)

Steps:

  • Combine chickpeas, garlic, onion, coriander, cumin, salt and pepper (to taste) in medium bowl. Add flour and combine well.
  • Mash chickpeas, ensuring to mix ingredients together. You can also combine ingredients in a food processor. You want the result to be a thick paste.
  • Form the mixture into small balls, about the size of a ping pong ball. Slightly flatten.
  • Fry in 2 inches of oil at 350 degrees until golden brown (2-5 minutes).

Nutrition Facts : Calories 157, Fat 1.4, SaturatedFat 0.1, Sodium 611.9, Carbohydrate 30.6, Fiber 5.4, Sugar 1.2, Protein 6.2

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