Falafel
Snack
Falafel is an all time-vegetarian favourite, it is tasty and satisfying and moreover, it is easy to make. Serve it how you like, on a salad or with warm pitta bread.
For Exercise Day
Performance Benefits
This is a great snack, with slow releasing energy that will keep you full between meals.
Health Benefits
The herbs and spices in this dish contain natural anti-inflammatory properties that have been linked to the prevention of many age-related diseases.
Expert Tips
Increase the protein content of the meal by adding some quinoa and hummus
Equipment
- Ovenproof dish
- Medium skillet
- Food processor or blender
Ingredients
- 1 tbsp Extra virgin olive oil
- 1 Red onion (diced)
- 1 clove Garlic (diced)
- 1 tbsp Garam masala
- 1 tsp Cumin
- 1 tsp Cayenne pepper
- ½ tsp Harissa spice
- 1 tsp Baking soda
- 1 tbsp Flour
- 1 handful Coriander (fresh or ground)
- 1 handful Parsley (fresh or ground)
- 1 Lime (2 tsp of lime juice)
- 400 g Chickpeas (1 tin of drained chickpeas)
Instructions
- Preheat the oven to 180°C. Heat 1 tbsp extra virgin olive oil on a medium sized skillet. Add the onion and garlic, fry until golden brown.
- Add the spices to the skillet and fry until aromatic.
- Pour the contents of the skillet into a food processor with the drained chickpeas and remaining ingredients.
- Blitz for 5 minutes, whilst leaving 1 tbsp of olive oil at medium heat on the skillet.
- Mould the mixture into small balls using your hands and place onto the pan carefully. (If you’ve got time, leave the falafel balls in the fridge for 2 hours before cooking, this will help them to keep their shape when cooking).
- Fry for 3 minutes on each side before placing in a small ovenproof dish. Put them in the oven for 5-10 minutes.
- Serve with hummus or in a pita bread with salad and tzatziki sauce.
Ideas to serve with: hummus, tzatziki sauce or a quinoa salad
Notes
Nutrition
Serving: 1ServingCalories: 281kcalCarbohydrates: 32gProtein: 11gFat: 11gSaturated Fat: 1.4gPolyunsaturated Fat: 2.3gMonounsaturated Fat: 5.7gSodium: 253mgPotassium: 342mgFiber: 6.9gSugar: 4.6gVitamin A: 98ugVitamin C: 10.3mgCalcium: 123mgIron: 3.7mg
Tried this recipe?Let us know how it was!