I love falafels!
They’re tasty, filling and have so many health benefits.
My mom makes then for her vegetarian platter at her restaurant and I always enjoy having a couple with tahini and salad. The only downside is that they are fried, I prefer a healthier version, so I made my own batch of baked falafels. I used a combination of chickpeas and fava beans.
They came out great, crunchy on the outside and soft on the inside.
You can either serve then in pita bread with cucumber, tomatoes and lettuce topped with tahini (recipe below) or in a fresh salad.
Some interesting facts about chickpeas and Fava beans:
One cup of cooked chickpeas contains 269 calories, 45 grams of carbohydrate, 15 grams of protein, 13 grams of dietary fiber, 4 grams of fat and 0 grams of cholesterol.
A one-cup serving of raw chickpeas provides 50% of daily potassium needs, 2% vitamin A, 21% calcium, 13% vitamin C, 69% iron, 2% sodium, 55% vitamin B-6 and 57% magnesium. Additionally, chickpeas contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline and selenium.
Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6 and magnesium.
Fava beans are very high in protein and energy, as in other beans and lentils. 100g beans carry 341 calories per 100g. The beans, however, compose plentiful of health benefiting antioxidants, vitamins, minerals, and plant-sterols.
2 cups dried chickpeas (soaked from the night before)
2 cups fava beans (soaked from the night before)
2 cloves garlic
1 large onion
1 cup fresh parsley and coriander (2/3 coriander, 1/3 parsley)
1 tsp dried coriander
1 tsp cumin
1 tsp bicarbonate of soda
½ tsp ginger, ½ tsp chili powder (or fresh chilies)
Sea salt to taste
4 tbsp. extra virgin olive oil (2tbsp for baking tray)
Soak the dried chickpeas and fava from the night before. Drain leave to dry.
Add all the ingredients to a food processor (cut onion in small chunks before adding).
Once everything is minced, not pureed, taste to make sure the seasoning is right. You might need to stop the processor to scrape the mixture off the sides and maybe add a little water. (Try to keep the mixture as dry as possible).
Shape the falafel to desired shape and size.
Place each falafel on an oiled baking tray.
If they are breaking apart you can reshape them once they have been placed on the tray.
Brush the tops with the remaining 2bsp. olive oil and bake for 10-15 min on each side at 200 degrees C.
½ cup tahini
¼ cup water (or enough for desired consistency)
¼ cup fresh lemon juice
½ clove garlic
Pinch of cumin
Salt to taste
Add all ingredients to a small processor and mix well until smooth. Adjust consistency and seasoning if needed. If you want to make a double recipe, you can keep the remaining tahini in the fridge for a few days. It’s a great dip for crudité!