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Healthy falafel recipe

30 AUGUST 2013
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Recipe created by Gerard Murphy, Consultant Chef at Just Falafel

Falafel is a traditional street food thousands of years old, originating from the Middle East and now enjoyed around the world. Made from ground fava beans and chickpeas blended with a range of fragrant spices, falafel is an excellent source of fibre and vegetarian protein, which provide slow-release carbohydrates and keep you feeling fuller for longer.

Serves 6
Prep time 10 minutes
Cook time 5 minutes (plus chilling time)


Ingredients

100g ready to eat chickpeas in water, drained and rinsed
200g split dried broad beans (fava beans), soaked overnight, or 250g fresh broad beans
5 garlic cloves, crushed
half a small onion, chopped finely
25g coriander leaves, chopped finely
25g flat leaf parsley, chopped finely
½tsp cardamom, pounded, seeds removed
½tsp cumin seeds
½tsp ground cumin
¼tsp cayenne pepper
½tsp salt
½tsp baking powder
100g sesame seeds
Sunflower oil for frying
Pitta bread for serving

Method

Step 1
Combine chickpeas and broad beans with garlic, onion, parsley and coriander leaves
Blend in batches in a food processor - keep it finely chopped, not mushy. If you have mincer then use this and pass the ingredients through
Add spices, baking powder, salt and 2tbsp water
Leave in the fridge and chill for 30min to 1hr

Step 2
Fill a heavy-based saucepan with sunflower oil or preheat your fat fryer to 180ºC
Form the mix into golf ball size pieces and flatten slightly, dip and roll in sesame seeds to evenly coat each falafel
Fry in 2 inches of sunflower oil, turning occasionally, for a few minutes until golden brown, do not overcook Place on paper towels to soak up any excess oil
Serve falafel by itself or in a hot wrap or pitta bread with some fresh diced tomato, pickled cucumber, crispy salad and tahini sauce or hummus

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