I have overused all the typical puns I could use about fall so I will leave that alone, but today I have a delicious and easy falafel recipe that will keep you wanting more every time you eat it. Writing this post is making me hungry for them!
It’s been snowing again here, so I have been trying to avoid going outside and along with that comes many hours spent cooking in the kitchen. Luckily this recipe only takes about 30 minutes to make, so you will not be spending nearly as much time as I did making more food than anyone would ever need to make, unless it’s Thanksgiving of course.
That being said, this is a fun and unconventional recipe that could be used for your Thanksgiving feast with relatives! Along with that, you can tell them some fun nutrition facts about why falafels, especially chickpeas and all beans, are so good for you while you sit at the dinner table.
- Chickpeas and beans alike have lots of fiber in them. Fiber is an important nutrient to ensure proper health for your large intestine mostly. Without fiber, you can acquire nasty ailments that affect bowel movements and overall digestive health. Men are to be getting around 35 g of fiber each day and women around 25g each day; it’s important to note that while you should get to the recommended amount of fiber, try to stay at that number and not go too much over that number each day. One serving of chickpeas, or 2 small falafels, contains 6g of fiber. If you consumed the whole recipe, which is hard not to do, you would get 21g of fiber!
- They contain iron which has important benefits. Iron is an important mineral needed for many of the different metabolic processes in the body; in other words, we need iron to function biologically and mentally.
- They also contain folate which is important for DNA repair and replication. It’s inevitable that our body has some errors with DNA every once in awhile, because there is so much of it and folate helps repair the DNA that has errors in it. It’s also a very important mineral for pregnant women for the same reason and those that are pregnant should be consuming 2x the recommended amount of folate everyday.
- They’re high in protein. This isn’t that important of a statement in the sense that nobody who consumes food on a regular basis should be concerned about getting enough protein. The best way to know how much protein you actually need is to take your weight in pounds and divide it by 2.2 to establish your weight in kilograms. Then you will multiply that weight in kilograms by 0.8 to confirm how many grams of protein you need in a day.
- For example, if you weight 135 lbs…
- 135/2.2=61.4 kilograms
- 61.4*0.8= 49g of protein needed
- For example, if you weight 135 lbs…
That amount of protein doesn’t seem like much, but it’s all that you need to get the proper amount of amino acids (or building blocks to all different kinds of enzymes, cells and molecules in the body) needed each day.
Back to the fall-afels! Here’s what you need.
|Prep Time||Cook Time||Total Time|
|10 minutes||20 minutes||30 minutes|
Makes: 10 small falafels
1 can of low-sodium can of garbanzo beans or chickpeas
1 small onion
2 cloves garlic
1 c basil, fresh
1 Tbsp paprika
1/2 tsp salt
2 tsp cumin
1 tsp turmeric
1 tsp mustard seed, ground
1 Tbsp oat bran, can use oat flour if you want
2 tsp baking powder
Pepper to taste
Coconut Lime Tzatziki
1 can full-fat coconut milk
1 Tbsp dill
1 Tbsp agave, or other sweetener
1-2 tsp tapioca starch, optional for a thicker consistency
- Preheat oven to 400°F and spray a cookie sheet with nonstick spray
- Put chickpeas, onion, garlic and basil in food processor or blender and pulse until you have a mostly smooth consistency, but still some of the chickpeas aren’t completely blended to give the falafels some texture
- Put the mixture in a medium sized bowl and add the rest of the ingredients in
- Combine all of the ingredients until thoroughly combined
- Form the falafel mixture into small patties, or balls if you’d prefer and place onto cookie sheet
- Place in oven for 10 minutes, flip and then cook for an additional 10 minutes or until golden brown
- While the falafels cook, add coconut milk, squeezed lime, dill, and agave into a small bowl and whisk until everything is combined well. Refrigerate or freeze if you’d prefer a thicker consistency. You can also add 1-2 tsp of tapioca starch or some other light starch to thicken the consistency
- Remove the falafels from the oven when golden brown and enjoy warm with the tzatziki dip, or refrigerate for future use in a sandwich or wrap