Proteins: Baked falafels

Crunchy on the outside. Gooey on the inside. Busting at the seams with creamy chickpeas and spice. That’s how I like my falafels.

How don’t I like my falafels? Dripping in grease, slimy, and a bit charred. What a way to ruin a lovely chickpea. There really is no need to fry them off an inch-deep in oil - we’ll be baking ours, thank you ma’am.

And boy, does our little friend the chickpea pack a punch. Not only are they high in protein, they’re also anti-inflammatory and contain a tonne of iron - great for warding off anaemia. On top of this, a really interesting study was completed with legumes and their impact on your resting heart rate - over a 3 month period, 1 cup of legumes a day lowers your resting heart rate by the same amount as 250 hours on the treadmill. Unbelievable. But true. So eat some falafels!

Recipe

  • 3 cups of cooked chickpeas

  • 2/3 cup chopped parsley

  • 8 cloves garlic, minced

  • 2 white onions, minced

  • 4 tbsp white sesame seeds

  • 1 tbsp cumin

  • 1/2 tsp salt

  • 1/2 tsp pepper

  • 6-8 tbsp gluten free flour

  • Panko crumbs

  • Box of sandwich bags

  • 1 large freezer bag

  1. Add all ingredients except for flour and panko to a food processor. Mix to combine, until you have a crumbly dough (not a paste)

  2. Add flour 1 tbsp at a time and mix to combine. Keep adding flour until the mixture is no longer wet, and you can roll the dough into a ball without it sticking to your hands

  3. Transfer to a mixing bowl, cover and refrigerate for 1-2 hours to firm up

  4. Preheat the oven to 180 degrees celsius

  5. Line a baking tray with baking paper. Scoop out rounded tablespoon sized amounts of the falafel mix and gently form into 22-24 small discs, laying them out on the baking paper. Sprinkle with panko crumbs and gently press to adhere - flip and repeat.

  6. Bake until golden brown (20-30 mins)

  7. Once cooked, remove from the oven and cool on the tray

  8. Once cool, place 4 falafels into each sandwich bag, and seal with minimal air inside. Label the large freezer bag with “Baked falafels” and the date, and place all of the sandwich bags inside. Store in the freezer until required.

Nutritional information

Per 4 falafel serving: 100 calories, 4g fibre, 5g protein, 1.5g fat

PROTEINSCourtney Allely