Falafel

Falafel takes about 4 hours and 10 minutes from beginning to end. For 31 cents per serving, this recipe covers 12% of your daily requirements of vitamins and minerals. Watching your figure? This dairy free, lacto ovo vegetarian, and vegan recipe has 187 calories, 9g of protein, and 3g of fat per serving. This recipe serves 9. Head to the store and pick up baking powder, cayenne, parsley, and a few other things to make it today. 292 people have tried and liked this recipe. It is brought to you by Budget Bytes. This recipe is typical of middl eastern cuisine. It works well as a side dish. Overall, this recipe earns a tremendous spoonacular score of 98%. If you like this recipe, take a look at these similar recipes: falafel , how to make falafel | falafel with chickpeas, King of Falafel & Shawarma's Falafel from 'New York a la Cart, and Falafel.

Servings: 9

Preparation duration: 240 minutes

Cooking duration: 10 minutes

 

Ingredients:

1 tsp baking powder $0.03

½ tsp cayenne $0.05

1 handful fresh cilantro $0.17

1 tsp cumin $0.05

½ cup flour $0.07

2 (15 oz.) cans garbanzo beans $1.58

4 cloves garlic $0.09

½ . red onion $0.38

1 handful fresh parsley $0.17

1 tsp salt $0.05

Equipment:

food processor

bowl

baking sheet

frying pan

pot

Cooking instruction summary:

Drain and rinse the garbanzo beans and add them to a food processor with the red onion, parsley, cilantro, salt, cayenne, garlic and cumin (all ingredients except baking powder and flour). Process the mixture until it forms a paste. Some chunks are okay and usually desirable. You may need to scrape down the sides of the bowl occasionally.Place the mixture into a bowl and stir in the baking powder. Begin adding flour, 2 Tbsp at a time) until the paste becomes dry enough to form into patties without sticking to your hands. Chick pea or garbanzo bean flour gives the best texture but all-purpose can be used in its place. Refrigerate the mixture for at least 4 hours to allow the flavors to blend.Using a small measure (about th cup or 2 Tbsp), form the falafel dough into small patties. If freezing the patties, place them on a parchment lined baking sheet so they can freeze without sticking together. The patties can be transferred to an air-tight container once they have frozen through.To cook the fresh or frozen patties, heat oil in a skillet (or pot if deep frying) until very hot but not smoking. Cook the patties on each side until deep golden brown and crispy. Serve with tzatziki, tahini, hummus or stuffed into a pita.

 

Step by step:


1. Drain and rinse the garbanzo beans and add them to a food processor with the red onion, parsley, cilantro, salt, cayenne, garlic and cumin (all ingredients except baking powder and flour). Process the mixture until it forms a paste. Some chunks are okay and usually desirable. You may need to scrape down the sides of the bowl occasionally.

2. Place the mixture into a bowl and stir in the baking powder. Begin adding flour, 2 Tbsp at a time) until the paste becomes dry enough to form into patties without sticking to your hands. Chick pea or garbanzo bean flour gives the best texture but all-purpose can be used in its place. Refrigerate the mixture for at least 4 hours to allow the flavors to blend.Using a small measure (about th cup or 2 Tbsp), form the falafel dough into small patties. If freezing the patties, place them on a parchment lined baking sheet so they can freeze without sticking together. The patties can be transferred to an air-tight container once they have frozen through.To cook the fresh or frozen patties, heat oil in a skillet (or pot if deep frying) until very hot but not smoking. Cook the patties on each side until deep golden brown and crispy.

3. Serve with tzatziki, tahini, hummus or stuffed into a pita.


Nutrition Information:

Quickview
186k Calories
9g Protein
2g Total Fat
32g Carbs
41% Health Score
Limit These
Calories
186k
9%

Fat
2g
4%

  Saturated Fat
0.28g
2%

Carbohydrates
32g
11%

  Sugar
4g
5%

Cholesterol
0.0mg
0%

Sodium
266mg
12%

Get Enough Of These
Protein
9g
19%

Manganese
1mg
53%

Folate
177µg
44%

Fiber
7g
30%

Phosphorus
210mg
21%

Iron
3mg
18%

Copper
0.35mg
18%

Magnesium
49mg
12%

Vitamin K
12µg
12%

Vitamin B1
0.17mg
11%

Potassium
363mg
10%

Zinc
1mg
10%

Selenium
6µg
9%

Vitamin B6
0.16mg
8%

Calcium
78mg
8%

Vitamin B2
0.1mg
6%

Vitamin B3
0.95mg
5%

Vitamin C
2mg
4%

Vitamin B5
0.32mg
3%

Vitamin A
137IU
3%

Vitamin E
0.39mg
3%

covered percent of daily need
Widget by spoonacular.com

 

Related Videos:

Falafel-Spiced Chickpea Salad Recipe | Healthy + Vegan|

 

Baked Falafel Recipe

 

Homemade Falafel

 

Suggested for you

How to Make The Ultimate Slow Cooker Potato Soup
Mexican Dogs
German Chocolate Cake Roll
Sesame Almond Slaw
Dutch Oven Paella
Jumbo Molasses Chocolate Chip Cookies
Ina Garten Lasagna
Flourless Smoked Sea Salt and Dark Chocolate Chip Cookies
Crockpot Short Rib Tacos with Salted Lime Cabbage and Queso Fresco
Whole Wheat Banana Nut Bread
Food Trivia

Cooking food is one of the great revolutionary innovations of history because it not only transformed the way we prepare food, but because it also became a center of cultural communion and organized society.

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

Popular Recipes
Broccoli Cauliflower Carrot Salad with Greek Yogurt Honey Dressing

Jeanettes Healthy Living

Pierogi Casserole

Pink When

Honey Teriyaki Salmon and Veggies in Foil

Cooking Classy

Lightened Up French Bread Pizza

Simple Nourished Living

Blueberry Corn Muffins

Two Peas and Their Pod