Quick and Easy Falafel

3 Reviews
100% would make this recipe again

This recipe recalls the traditional falafel, but can be prepared in just a few minutes.

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Preparation : 10 min Cooking : 25 min
270 calories/serving

Ingredients

4 cups chickpeas/garbanzo beans (canned), rinsed and drained 1 L
4 cloves garlic, finely chopped
2 tsp ground cumin 5 g
1 tsp turmeric 3 g
1 tsp salt [optional] 4 g
1/2 onions, finely chopped 100 g
1/4 cup Italian parsley, fresh, finely chopped 22 g
1/4 cup water 65 mL
1 tbsp lemon, juiced 1/2 lemon
1 pinch cayenne pepper 0.1 g
1/3 cup whole wheat flour 45 g
2 tbsp olive oil 30 mL

Method

  1. In a large bowl, mix all the ingredients with your hands, except the flour and oil. Mash the chickpeas to form a paste, some chickpeas can be left whole. Add the flour and mix well.
  2. Heat the oil in a pan over medium heat. Form the patties, using 2 tbsp of mixture per patty (about 4-6 patties per serving). Transfer the patties to the pan and press gently on each one. Cook for 5 min on each side, until golden. Depending on pan size, falafels may be cooked in batches.
  3. Serve hot or warm.

Nutrition Facts Table

per 1 serving (200 g)

Amount

% Daily Value

Calories

270

Fat

6 g

9 %

Saturated 0.7 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

360 mg

15 %

Carbohydrate

47 g

16 %

Fibre

9 g

35 %

Sugars

1 g

Net Carbs

38 g

Protein

10 g

Vitamin A

3 %

Vitamin C

20 %

Calcium

7 %

Iron

25 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Vitamin B6, Vitamin K
Good source of  :
Copper, Phosphorus, Potassium, Selenium, Zinc
Source of  :
Calcium, Niacin, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables ½
Meat and Alternatives 1
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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