Baked FalafelSubmitted by: SP_STEPF
IntroductionUse all chickpeas if you don't have fava beans. If you use canned beans, the sodium levels will be higher so omit the salt. Use all chickpeas if you don't have fava beans. If you use canned beans, the sodium levels will be higher so omit the salt.
1 cup cooked fava beans
1 cup cooked chickpeas
3 cloves garlic
1/2 medium onion, chopped (about 1/2 cup)
handful fresh parsley, chopped (optional)
1 lemon, juiced and zested
1 t baking powder
2 T ground cumin
1 T ground coriander
1 t black pepper
1/4 t salt
1/4 cup whole wheat flour
2 T olive oil
Serving size is one ball/patty, but feel free to eat more than one!
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Place the beans in a food processor and pulse until they are crumbled but not mushy. Add the garlic, onions, lemon juice and zest, spices, parsley, baking powder, salt and pepper. Pulse until just combined. Transfer to a bowl and add flour as needed. The mixture should stick together but not be dry. Depending on the texture of your beans, you might need to add more or less flour.
Drizzle olive oil on a baking sheet. Form mixture into balls or patties, each slightly larger than a golf ball (just less than 1/4 cup each).
Bake 20 minutes, flip and bake another 15 minutes, until falafel are browned on both sides and crispy on the outside.
Serve with lemon-tahini dressing.
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There is mention in the directions that a serving is one ball, but to feel free to eat more than one. One is 66 calories. 4 is still only 264, still easily within what a meal should be. People who are saying the is misleading are just too lazy to pay attention.
Yummy recipe. Don't skip the parsle - 9/6/12
I made these with all chickpeas, no favas. It looked like an awful lot of coriander and cumin when I was putting this together, but it turned out to be just fine. I did add a bit of cayenne, but no lem zest. The parsley was key and I used a lot! All in all, pretty tasty served with cuke and tomato. - 7/15/12
I was out of onions (of all things!) so used a carrot to add some heft back into the mix. I didn't use the oil at all but just sprayed my pan so they didn't look as crunchy as the picture. Yum! Served over salad w/lemon tahini sauce (lightened version). Will make again! - 3/20/12