Quick and Easy Falafel

3 Reviews
100% would make this recipe again

This recipe recalls the traditional falafel, but can be prepared in just a few minutes.

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Preparation : 10 min Cooking : 25 min
270 calories/serving

Ingredients

4 cups chickpeas/garbanzo beans (canned), rinsed and drained 1 L
4 cloves garlic, finely chopped
2 tsp ground cumin 5 g
1 tsp turmeric 3 g
1 tsp salt [optional] 4 g
1/2 onions, finely chopped 100 g
1/4 cup Italian parsley, fresh, finely chopped 22 g
1/4 cup water 65 mL
1 tbsp lemon, juiced 1/2 lemon
1 pinch cayenne pepper 0.1 g
1/3 cup whole wheat flour 45 g
2 tbsp olive oil 30 mL

Method

  1. In a large bowl, mix all the ingredients with your hands, except the flour and oil. Mash the chickpeas to form a paste, some chickpeas can be left whole. Add the flour and mix well.
  2. Heat the oil in a pan over medium heat. Form the patties, using 2 tbsp of mixture per patty (about 4-6 patties per serving). Transfer the patties to the pan and press gently on each one. Cook for 5 min on each side, until golden. Depending on pan size, falafels may be cooked in batches.
  3. Serve hot or warm.

Nutrition Facts Table

per 1 serving (200 g)

Amount

% Daily Value

Calories

270

Fat

6 g

9 %

Saturated 0.7 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

360 mg

15 %

Carbohydrate

47 g

16 %

Fibre

9 g

35 %

Sugars

1 g

Net Carbs

38 g

Protein

10 g

Vitamin A

3 %

Vitamin C

20 %

Calcium

7 %

Iron

25 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables ½
Meat and Alternatives 1
Fats ½
More info
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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Beans/Legumes | Main courses/Entrées | High Iron | Bake

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