Prep & Cooking Time: 70-80 mins
Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K protein, fibre, calcium, iron, phosphorus, potassium, magnesium, manganese, zinc, has no added sugars and (per serving) is low in added salt, sugar and saturated fats*!
This recipe is an example of how fast/processed foods can be healthy! Authentic recipes can use undesired cooking methods, such as deep or shallow frying; these methods are not ideal to use on a regular basis. Our recipe provides you with a healthier alternative to help keep the fat content to a minimum; which is also why we opt for using a little flour and not excessive amount of tahini to help hold our falafels together. The kale provides a nice and healthy twist (and a lovely shade of green!) for this tasty and popular food.
This delectable Middle Eastern food (traditionally Arab) can be made suitable for all types of diets; traditionally they are made ‘vegan’. These little ‘patties/fritters’ are typically served in a warmed pitta or flatbread with ‘Israeli salad’ or some lettuce, tomatoes, onion, pickles with some houmous, tahini or tabbouleh; cucumber, aubergine, feta cheese, yoghurt and/or tzatziki are also sometimes used. Serving styles can vary as this is now a popular meal/snack in most countries.
NB: Our preparation technique has been seen to alter the texture and flavours slightly (*when compared to authentic cooking methods). However, we think our falafels are still delicious and full of great flavours; reduce the cooking duration slightly if a ‘softer’ falafel is desired.
160g White onion
8g Garlic cloves
40g Fresh Coriander
2 Tins Chickpeas (in unsalted water)
30g Tahini paste
10g Olive oil
4g Ground cumin
2g Dried parsley
2g Sweet Paprika
20g Rice flour
Salt & ground black pepper
1kcal Fry Spray (low-fat cooking oil)
NB: Serve 2-4 falafels as part of a healthy meal or have 1-2 as a healthy snack.
* Low in saturated fats when 2-4 pieces are consumed (**Based on 20 prepared falafels).
Wash the kale. Place it into a steamer pot with some cold water. Steam for 5-8 minutes or until tender. Drain. Rinse under cool water.
In the meantime, it’s time to start using your food processor…
1. Peel and chop the onion into halves. Peel the garlic. Place the onion into a food processor. Process until minced; add the garlic whilst the processor is still running. Transfer into a large mixing bowl.
2. Wash the coriander. Ripe it into halves. Place it into the food processor. Process until minced. Transfer it into the mixing bowl.
3. Place the cooked kale into the food processor. Process until minced. Transfer into the mixing bowl.
4. Drain and rinse the chickpeas. Place them into the food processor. Add the tahini, oil and water. Process until almost smooth.
Heat the oven to 190°C/375°F. Line a baking tray with some parchment paper or a silicone mat. Lightly spray it with some low-fat cooking oil.
In the meantime, assemble the falafels!
1. Transfer the chickpea mixture into the mixing bowl. Add the cumin, parsley, paprika and half the quantity of the flour. Season it with some salt and black pepper to taste.
2. Using a spatula, mix and thoroughly combine the ingredients.
3. Add the remaining flour. Mix to combine.
4. Divide the mixture up.
Roll the mixture into balls; use lightly floured hands if necessary. Place them onto the baking tray. Repeat this step until all of the mixture is used. Lightly spray them with some low-fat cooking oil.
Gently press down on them to form ‘patties’ (if desired). Place into the oven. Bake for 15 mins; remove and turn once. Increase the oven temperature to 200°C/400°F.
Once turned, lightly spray them with some more low-fat cooking oil (if desired). Place back into the oven. Bake for a further 8-10 mins or until lightly browned. Remove. Allow to cool slightly.
Serve your falafels with some salad and a wholemeal (or GF) pitta, couscous or rice.
Refrigerate any leftovers in a resealable and air-tight container; consume within 3-4 days. Alternatively, wrap them in kitchen film and freeze in a resealable container; defrost, reheat and consume within 2 months.
- Use dried chickpeas; soak over night, drain and cook before preparing the falafels.
- Try using soya or broad(fava) beans instead of chickpeas.
- Use some steamed spinach or swiss chard instead of kale.
- Adapt the flavours and seasoning’s to suit your personal tastes.
- Serve these lovely falafels with veggies (of course!) and some plain/minty soya yoghurt, tahini dip, tabbouleh or houmous; check out our houmous recipe as a guide!