Recipe
from Lisa Bryan via Downshiftology
Husband-Tested
in Alice’s Kitchen
Yield:
18 balls/patties (I was able to make 21 small patties.)
As
of this posting, I could probably count the fingers of one hand for the number
of times I’d eaten falafel. I had never
made them either. You are never too old
to learn something new and I had fun making this delicious vegan meal. I love the idea that I can make the mixture
in advance and freeze it for later. Be
sure to serve these bites of goodness with Tahini Sauce. (Recipe below) We had them
over lettuces with summer tomatoes that a friend gave us. They would also make a great appetizer for a
party or a fabulous wrap for your lunch.
There are three options for cooking them, but no matter which you
choose, they will come out crispy and golden on the outside and bright green on
the inside. They are traditionally deep fried, but I thought pan frying was
very tasty. Next time I make them, I
will try baking them for an even more healthful dinner main.
1
cup dried chickpeas, soaked overnight (Do not use canned for this recipe.)
½
cup onion, roughly chopped
1
cup fresh parsley, roughly chopped
1
cup fresh cilantro, roughly chopped
1
small green chili pepper, seeded, membranes discarded, roughly chopped (serrano or jalapeno
pepper)
3
garlic cloves, peeled
1
teaspoon ground cumin
1
teaspoon kosher salt
½
teaspoon ground cardamom
¼
teaspoon freshly ground pepper
2
Tablespoons chickpea flour
½
teaspoon baking soda
Avocado
oil or grapeseed oil for frying
The
night before you prepare the falafel, soak the dried chickpeas in water. Make sure the water covers the chickpeas by
2-3 inches because they will triple in size.
Drain and rinse the chickpeas.
Add the chickpeas to a food processor.
Add
the onion, parsley, cilantro, pepper, garlic, cumin, salt, cardamom and black
pepper to the food processor. Pulse
several times until the mixture resembles the texture of coarse sand. Transfer the falafel mixture to a bowl and
add the chickpea flour and baking soda.
Stir together, then cover or add a lid. (At this point, you can
freeze the mixture for up to 3 months.
Thaw the mixture in the fridge, stir it, then proceed with the recipe.).
Use your hands or an ice cream scoop to form the falafel mixture into balls
or patties. (If you find the mixture to be too dry and crumbly, add a
teaspoon or two of water or lemon juice.
If you find the mixture to be too wet, add another Tablespoon of
chickpea flour.) Once the falafel are formed, you can cook them by your
preferred method. See the directions
below.
To
deep fry: Add about 3 inches of
oil to a pot on medium heat. Heat the
oil to 350F. Cook the falafel in batches
(about 6 at a time) for 1-2 minutes or until golden brown. Use a skimmer to check the color of the
falafel. Make sure they don’t
overcook. Remove them to a paper towel-lined
plate. Serve the falafel immediately,
while warm and crispy on the outside.
To
pan fry: Heat a large skillet
until medium hot. Add oil so that it
completely covers the bottom of the skillet, about ¼ inch deep. Place one falafel in the skillet. It should sizzle just a bit. Add more falafel, about 4 more, being sure
not to crowd them. When they are browned
on the bottom, use a spatula to flip them to the other side. (You can also
do this with the balls, but you’ll need to roll the balls around the skillet to
be sure the entire ball is browned.) Remove them to a paper towel-lined
plate. Serve the falafel immediately,
while warm and crispy on the outside.
To
bake: Preheat
the oven to 425F. Lightly spray or brush
a baking sheet with oil. Place the
falafel on the baking sheet, lightly spray or brush the top side with oil and
bake for 25-30 minutes, flipping halfway through. You can also bake them on parchment paper or
a silicone mat without any oil. They’ll
just be slightly less crispy and golden.
Nutritional
Information:
(For 1 of 18 balls or small patties) 48 calories; 8 grams carbohydrates; 3
grams protein; 1 gram fat; 170 mg. sodium; 138 mg potassium; 2 grams fiber; 2
grams sugars; 7% vitamin A; vitamin C 7%; calcium 2%; iron 5.7%
Tahini
Sauce Yield:
8 servings (1 cup) 1 serving = 2 Tablespoons
½
cup tahini (This is sesame seed paste.)
¼
cup water (or more) for a thinner consistency
¼
cup fresh lemon juice
2
garlic cloves, minced
½
teaspoon sea salt
¼
teaspoon cumin
Add
all the ingredients to a mixing bowl or small food processor/chopper. Whisk or process together until it’s
creamy. If whisking by hand, it may look
a bit separated at first, but keep whisking until it’s creamy. Taste and adjust any flavors as desired. Use immediately or store in an air-tight
storage container for up to two weeks in the fridge.
Nutritional
Information:
(For 2 Tablespoon serving) 92 calories; 4 grams carbohydrates; 4 grams protein;
8 gram fat (1 g saturated); 151 mg. sodium; 77 mg potassium; 1 grams fiber; 1
grams sugars; 0.2% vitamin A; vitamin C 4.6%; calcium 2.3%; iron 3.9%
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