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Basic falafels
A vegetarian staple, these golden Middle Eastern balls are full of fibre and flavour.
Serves: 4
Time to make: 25 mins , plus overnight soaking and 20 mins chilling
Hands-on time: 5 mins
Ingredients
- 200g dried chickpeas
- 1 small red onion, chopped
- 1 clove garlic, crushed
- 1½ teaspoons ground cumin
- 1 teaspoon ground coriander
- ¼ cup loosely packed fresh flat-leaf parsley leaves
- ¼ cup loosely packed fresh coriander leaves
- 2 tablespoons chickpea flour, plus extra for dusting
- ½ teaspoon baking soda
- 2 tablespoons extra-virgin olive oil
- tahini yoghurt, to serve
- wholemeal Lebanese bread, to serve
- green salad, to serve
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Instructions
1 Place chickpeas in a large heatproof bowl. Cover with boiling water and soak overnight. Rinse and drain well the following day.
2 Place chickpeas, onion, garlic, dried spices and fresh herbs in a food processor and process for 1–2 minutes or until finely chopped and mixture comes together. Add flour and bicarb of soda and process again until well combined.
3 Dust clean hands with extra flour, then shape mixture into 16 round falafels. Transfer to a tray, cover and refrigerate for 20 minutes to firm.
4 Heat oil in a large non-stick frying pan over medium-high heat. Working in two batches, add falafels and cook for 4 minutes each side or until golden brown and cooked through.
5 Serve falafels with tahini yoghurt, Lebanese bread and green salad.
Variations
Beetroot & mint
Add 200g beetroot (peeled, finely grated, squeezed of excess moisture) to food processor in step two, and swap the coriander for ¼ cup chopped mint.
Green
Add 50g baby spinach leaves (roughly chopped) and ½ cup frozen peas (blanched, drained) to food processor in step two.
Turmeric & sweet potato
Add 100g roasted sweet potato (roughly chopped) and ½ teaspoon ground turmeric to food processor in step two. Add an extra tablespoon of flour if mixture is too soft.
HFG tip
Prefer to bake instead of fry? At the end of step three, transfer falafels to a baking paper-lined baking tray, lightly spray with oil & bake in a 180°C pre-heated oven for 8 minutes, turning once, or until golden and cooked through.
Nutrition Info (per serve)
-
Calories 171cal
-
Kilojoules 717kJ
-
Protein 5.3g
-
Total fat 10.8g
-
–Saturated fat 1.6g
-
Carbohydrates 10.3g
-
–Sugars 1.9g
-
Dietary fibre 6.1g
-
Sodium 166mg
-
Calcium 65mg
-
Iron 2.3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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