Mouthwatering Protein Falafel

Baking falafel, rather than frying it, has a strength and a weakness. The strength: it is less effort and you can do more at once. The weakness: it can easily get dry. This recipe calls for baking them in a way that won’t get dry, and the secret is one of its protein ingredients: peas! Add to this the spices and a tahini sauce, and you’ve a mouthwatering feast that’s full of protein, fiber, polyphenols, and even healthy fats.

You will need

• 1 cup peas, cooked
• 1 can chickpeas, drained and rinsed (keep the chickpea water—also called aquafaba—aside, as we’ll be using some of it later)
• ½ small red onion, chopped
• 1 handful fresh mint, chopped
• 1 tbsp fresh parsley, chopped
• ½ bulb garlic, crushed
• 1 tbsp lemon juice
• 1 tbsp chickpea flour (also called gram flour, besan flour, or garbanzo bean flour) plus more for dusting
• 2 tsp red chili flakes (adjust per heat preferences)
• 2 tsp black pepper, coarse ground
• 1 tsp ground turmeric
• ½ tsp MSG or 1 tsp low-sodium salt
• Extra virgin olive oil

For the tahini sauce:

• 2 tbsp tahini
• 2 tbsp lemon juice
• ¼ bulb garlic, crushed
• 5 tbsp aquafaba (if for some reason you don’t have it, such as for example you substituted 1 cup chickpeas that you cooked yourself, substitute with water here)

To serve:

• Flatbreads (you can use our Healthy Homemade Flatbreads recipe if you like)
• Leafy salad

Method

(we suggest you read everything at least once before doing anything)

1) Preheat the oven to 350℉ / 180℃.

2) Blend the peas and chickpeas in a food processor for a few seconds. You want a coarse mixture, not a paste.

3) Add the rest of the main section ingredients except the olive oil, and blend again for a few more seconds. It should still have a chunky texture, or else you will have made hummus. If you accidentally make hummus, set your hummus aside and start again on the falafels.

4) Shape the mixture into balls; if it lacks structural integrity, fold in a little more chickpea flour until the balls stay in shape. Either way, once you have done that, dust the balls in chickpea flour.

5) Brush the balls in a little olive oil, as you put them on a baking tray lined with baking paper. Bake for 15–18 minutes until golden, turning partway through.

6) While you are waiting, making the tahini sauce by combining the tahini sauce ingredients in a high-speed blender and processing on high until smooth. If you do not have a small enough blender (a bullet-style blender should work for this), then do it manually, which means you’ll have to crush the garlic all the way into a smooth paste, such as with a pestle and mortar, or alternatively, use ready-made garlic paste—and then simply whisk the ingredients together until smooth.

7) Serve the falafels warm or cold, on flatbreads with leafy salad and the tahini sauce.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Tahini vs Hummus – Which is Healthier?
• Our Top 5 Spices: How Much Is Enough For Benefits? ← we scored 4/5 today!

Take care!