Written by: Lisa M. Pressey
Falafel is one plant based recipe you have to try. Sometimes eating healthy seems time consuming, but I can assure you this is one recipe that does not take long. The main ingredient is chickpeas or fava beans, so they are a good source of protein. Since they are primarily made of beans they are also low in fat and calories. They have an herbaceous flavor with a crunchy texture on the outside and a soft texture inside.
Due to the fact that I have to eat gluten free I cannot eat falafel the traditional way which would be in a pita. I choose to serve mine over yellow squash and spinach with a sauce made from mayonnaise and horseradish sauce.
What is Falafel?
Falafel is a popular street food and a Middle Eastern staple. This Middle Eastern dish is made from mashed chickpeas or fava beans with spices and herbs added for flavor, then fried or baked. It’s generally served in a pita with tahini or hot sauce and some sort of salad.
INGREDIENTS
- 1 can of chickpeas, drained and rinsed
- 2 tablespoons chickpea flour
- 1 teaspoon cumin
- 2 cloves garlic
- 1 tablespoon cilantro
- lemon juice
- 1 tablespoon olive oil
- salt
- pepper
FALAFEL SAUCE
- 1/4 cup mayonnaise
- 2 tablespoons cream style horseradish (Inglehoffer)
- 1 Tablespoon lemon juice
DIRECTIONS
- Preheat the oven to 400 degrees Fahrenheit.
- Place the chickpeas, flour, cumin, garlic, and cilantro into a food processor, then blend until you get a paste. Once blended add salt, pepper, and lemon juice to season to your taste.
- Heat a frying pan with the olive oil over medium heat. Divide the mixture into 6-8 equal parts and roll them into balls. Flatten the balls slightly, then place them in the frying pan to crisp. Cook for 2 minutes per side or until lightly golden brown, then place them on a baking sheet lined with parchment paper. Transfer to the falafel to the oven and cook for about 5 minutes. (If you chose to only bake them, then cook for 10 minutes.)
- While the falafel is baking you can make the sauce. In a bowl mix the mayonnaise, cream style horseradish, and lemon juice together.
- You can serve it with a salad or some other vegetables. Drizzle the sauce over the falafel or serve on the side.
Gluten Free – Dairy Free – Vegan Vegetarian – Plant Based
- High in protein
- High in fiber
- Low in calories
- Low in fat
Since beating cancer, I have adapted my diet to be primarily plant based. Plant based diets have been shown to lower the risk of cancer and the recurrence. Dr. T. Colin Campbell, author of the China Project explains, “animal protein (meat, dairy and eggs) alters the mix of hormones and modifies important enzyme activities, causes inflammation and cell proliferation and creates an acidic atmosphere in the body—all of which create and ideal environment for cancer to thrive.” Without a doubt, this makes falafel a great addition to my diet.