What’s all the Falafel about?
When made with chickpeas, falafel is high in protein, complex carbohydrates, and fiber. Chickpeas are also low in fat and salt and contain no cholesterol. The key nutrients are calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, vitamin C, thiamine, pantothenic acid, vitamin B, and folate. Falafel is also high in soluble fiber, which has been shown to be effective in lowering blood cholesterol. While Falafel can be baked to reduce the high fat content associated with frying, the baking alters the texture and flavor.
1 – 1/4 cups dried chickpeas OR 1 can of chickpeas
3 cloves of garlic
1/4 cup cilantro
1/4 cup parsley
4 mint leaves
4 green onions
2 tablespoons lemon juice
1 teaspoon cumin
1 teaspoon salt
1/2 teaspoon tumeric
1/2 teaspoon cayenne
1/2 teaspoon baking soda
1/3 cup flour
1. If you are using fresh chickpeas you will need to soak overnight, drain and pat dry. If you are using the canned variety, then you can go to the next step!
2. Add all ingredients, except the baking soda and flour, into a food processor and blend until fairly fine.
3. Add the baking soda and flour and blend again until mixed well.
4. Form the mixture into small patties and chill for at least 30 minutes.
5. While the patties are chilling, put enough canola oil into a pan to submerge the patties about half-way.
Depending on the quality of pan, I would set the oil on medium heat for 8-10 minutes before cooking the
patties. (This is important. Get your oil hot! Otherwise they fall apart or absorb to much oil.)
6. Fry each patty for 3-4 minutes (until golden brown) on each side.
7. Remove from heat and pat with paper towels to absorb the oil.
These are great! We like to serve in pita bread with lettuce, cucumber, tomato, onion, cilantro, feta, tzatziki sauce and hummus. This recipe makes 4 servings.