Quick and Easy Falafel

2 Reviews
100% would make this recipe again

This recipe recalls the traditional falafel, but can be prepared in just a few minutes.

Preparation : 10 min Cooking : 25 min
270 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Vegan
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Heart-healthy

Ingredients

4 cups chickpeas/garbanzo beans (canned), rinsed and drained 1 L
4 cloves garlic, finely chopped
2 tsp ground cumin 5 g
1 tsp turmeric 3 g
1 tsp salt [optional] 4 g
1/2 onions, finely chopped 100 g
1/4 cup Italian parsley, fresh, finely chopped 22 g
1/4 cup water 65 mL
1 tbsp lemon, juiced 1/2 lemon
1 pinch cayenne pepper 0.1 g
1/3 cup whole wheat flour 45 g
2 tbsp olive oil 30 mL

Method

  1. In a large bowl, mix all the ingredients with your hands, except the flour and oil. Mash the chickpeas to form a paste, some chickpeas can be left whole. Add the flour and mix well.
  2. Heat the oil in a pan over medium heat. Form the patties, using 2 tbsp of mixture per patty (about 4-6 patties per serving). Transfer the patties to the pan and press gently on each one. Cook for 5 min on each side, until golden. Depending on pan size, falafels may be cooked in batches.
  3. Serve hot or warm.

Nutrition Facts Table

per 1 Serving (200 g)

Amount

% Daily Value

Calories

270

Fat

6 g

9 %

Saturated 0.7 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

360 mg

15 %

Carbohydrate

47 g

16 %

Fibre

9 g

35 %

Sugars

1 g

Net Carbs

38 g

Protein

10 g

Vitamin A

3 %

Vitamin C

20 %

Calcium

7 %

Iron

25 %

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Vitamin B6, Vitamin K
Good source of  :
Copper, Phosphorus, Potassium, Selenium, Zinc
Source of  :
Calcium, Niacin, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables ½
Meat and Alternatives 1
Fats ½

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Leave a review

You have to be logged in to leave a review

Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.

Our weekly newsletter includes:

  • Recipes, tips and advice on healthy eating
  • Occasional promotions on products & services from SOSCuisine and some trusted partners
  • Occasional invitations to help scientific research by answering surveys or participating in studies
  • Your email address will never be shared without your permission and you may unsubscribe at any time.
SOSCuisine, 3470 Stanley, Suite 1605, Montreal, QC, H3A 1R9, Canada.