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A Taste of Egypt

 

CHICKPEA FALAFEL

 

Falafel have been a staple in the Middle Eastern diet for centuries and are either eaten on their own, as part of a mezze or tucked into pitta bread with salad, tomatoes and usually tahini or yoghurt sauce.

 

In fact, according to my running buddy Mark, who is currently cycling from Alexandria to Cape Town, you'll find these being sold on almost every street corner in Cairo. (Read more about Mark's amazing trip here).

 

Immune-boosting, sustaining and nourishing, these falafel are loaded with low G.I. (slow-release) carbohydrate, really good quality protein, and minerals such as iron, calcium and zinc. 

 

 

 

 

 

 

Ingredients for about 10 falafel

  • 410g can chickpeas, drained

  • Juice of ½ a lemon

  • 2 cloves of garlic peeled and chopped

  • 1 tsp ground cumin

  • 1 tsp ground coriander

  • ½ tsp cayenne pepper

  • 1 fresh green chilli, deseeded and finely chopped

  • 1 dessertspoon tahini (optional)

  • 1 tsp salt

  • 50g plain flour

  • 1 tsp baking powder

  • 2 tbsp fresh parsley, chopped

  • 1 tbsp fresh mint, chopped

  • Rapeseed, groundnut or sunflower oil for frying

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  • Prep – 10 mins + 30 mins in fridge

  • Cook – 10 minutes

 

Equipment needed – food processor, non-stick frying pan, teaspoon, tablespoon, spatula, large plate

 

Nutrition per serving (5 falafel):

 

  • Energy (kcal) 305                         

  • Carbohydrate (g) 49  - Of which sugars (g) 11         

  • Protein (g) 18 

  • Fat (g) 5.5  - Of which saturates (g) 1

  • Salt (g) 4                                          

  • Fibre (g) 7

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We often make these Falafel as part of our 'eat like an athlete' course.. It's surprising how many pupils absolutely

love them!

 Chickpea Falafel  

 

​Method

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1.  Mix together the chickpeas with the lemon juice, garlic, cumin, coriander, cayenne, fresh chilli, tahini and salt and puree in a food processor until fairly smooth.

2. Add the flour, the baking powder and the chopped herbs and mix together.

3. Roll the mixture into little balls the size of a walnut (about 3cm in diameter) and let them set in the fridge for 30 minutes.

4. Heat some oil in a non-stick frying pan to fry the falafel – you need quite a lot of oil, to cover the pan by ½cm in depth. When the oil is nice and hot, place the balls into the oil, push them gently down with a spoon to form little patties. Fry them gently for about 4 minutes on each side, so that they form a golden crust. You may need to do this in batches.

 

5. Remove and place on a piece of kitchen paper to eliminate any excess oil.​ Serve the falafel with some natural yoghurt or tahini sauce, lemon wedges and, if you like, a herby salad and some warmed pitta or wraps​. ENJOY!

 

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