Baked ‘Green’ Falafels

Healthy Recipes

Serves: 5-10
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.

 

Our kale is busy ‘steaming’ away! NB: If gluten is not of concern, use a plain flour instead. Our drained chickpeas equated to approx. 480grams.

 

Ingredients:

+++++++++++++++++++++++++100g    Kale
+++++++++++++++++++++++++160g    White onion
+++++++++++++++++++++++++8g        Garlic cloves
+++++++++++++++++++++++++40g      Fresh Coriander
+++++++++++++++++++++++++2           Tins Chickpeas (in unsalted water)
+++++++++++++++++++++++++30g      Tahini paste
+++++++++++++++++++++++++10g       Olive oil
+++++++++++++++++++++++++15ml     Water
+++++++++++++++++++++++++4g         Ground cumin
+++++++++++++++++++++++++2g         Dried parsley
+++++++++++++++++++++++++2g         Sweet Paprika
+++++++++++++++++++++++++20g       Rice flour
+++++++++++++++++++++++++              Salt & ground black pepper
+++++++++++++++++++++++++              1kcal Fry Spray (low-fat cooking oil)

 

 

Nutritional info:

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).

 

Directions:

 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.

We created 20 ‘balls’.

 

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.

Traditional falafels are normally round, but it can depend upon the  utensil used to shape them. 🙂

 

 

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.

We also added some nibbles, along with low-fat houmous and plain/minty soya yoghurt. :D

We also added some nibbles, along with low-fat houmous and plain/minty soya yoghurt. 😀

 

 Enjoy!

 

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.

 

 

If preferred…

  • 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!

Savoury Flat Bread [Vegan, Gluten Free, Yeast Free]

Healthy Recipes

Serves: 7
Yields: 14 small flat breads
Prep & Cooking Time: 65-75 mins
Type: Side Dish
Tools: Chopping board, sharp knife, manual grater, non-stick frying (or griddle) pan, large frying spatula, mixing bowl, silicone spatula, kitchen film, small dish, rolling pin, pastry brush (*optional), kitchen paper, large plate (for serving)

Notes: This recipe contains: B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, iron, no added sugars and per serving is low in salt and fats! 

This bread is ideal for those that want something to accompany their soups & stews or to serve alongside their homemade curries or chilli!  You can also try preparing them in slightly bigger portions and use as a tasty wrap instead!  

Try experimenting to find your perfect combination of flavours:
-Alter the spices and herbs
-Use red onion, leeks, fennel, cooked sweet potato or squash instead of spring onion

Happy cooking everyone! 🙂

Quick Foodie Facts & Tips:

  • The xanthan gum helps provide a stable and flexible texture to this bread.
  • These breads are soooo tasty! If you want leftovers, we recommend that you do not place them all onto the table at once!
Ingredients

+++++++++++++++++++++++++100g       Spring Onion
+++++++++++++++++++++++++40g         Ginger Root
+++++++++++++++++++++++++4g            Garlic Clove (1 fat one!)
+++++++++++++++++++++++++12g           Fresh Coriander
+++++++++++++++++++++++++                Low-Fat Cooking Oil
+++++++++++++++++++++++++250ml     Boiling Water
+++++++++++++++++++++++++220g        Plain GF Flour(+ 70g for rolling out the breads)
+++++++++++++++++++++++++1g              Xanthan Gum
+++++++++++++++++++++++++1g              Ground Coriander
+++++++++++++++++++++++++                 Salt & Ground Black Pepper
+++++++++++++++++++++++++24g           DF Margarine (low-fat)

Need an easy-print recipe? Print here. 🙂

 

Nutritional Content

 

Directions

1. Wash, trim the ends and then finely slice the spring onion. Wash, peel and grate the ginger. Peel and finely grate the garlic. Wash and dry the coriander; remove its leaves from its stem and roughly chop them.

2. Meanwhile, heat a non-stick frying (or griddle) pan over a medium-low heat. Spray it some low-fat cooking oil. Add the onion, ginger and garlic. Gently fry for 1-2 mins or until softened.

3. In the meantime, boil 250ml water in a kettle.

4. Place 220g flour, about ½ tsp xanthan gum and about ½ tbsp ground coriander into a large mixing bowl. Season it with some salt and a few grinds of black pepper to taste. Stir to combine. Add the onion mixture and fresh coriander. Stir to combine. Add the water. Stir with a silicone spatula or spoon. Mix together. Tip: The mixture will be a bit ‘tacky’; lightly flour your hands if needed.

5. Place the mixture onto the centre of some kitchen film. Wrap tightly and form a ball. Leave to rest for 30 mins. NB: We dumped the dough straight out of the bowl onto one large piece of film.

6. In the meantime, melt the margarine in a microwave or on your stove top in a small/non-stick pot. Tip: Make sure your margarine is thoroughly melted; a thinner consistency will go further and will be easier to use! Lightly flour a clean work surface.

7. Heat a non-stick frying (or griddle) pan over a medium-high heat.

8. Place the dough onto the floured surface. Divide it into about fourteen ‘balls’. Roll them out into thin ‘discs’ (make them round, oval, square- whatever you fancy!). Use some of the melted margarine to coat the ‘top sides’ of the ‘discs’. Tip: We used a silicone pastry brush for this step, but you can use the back of a spoon instead! 

9. Place some of the discs (margarine side down) into the hot pan. Gently apply and spread some more margarine onto the top surface of each disc as it cooks. Tip: If you’re using a griddle pan, you can gently press down on top of the bread as it cooks to lightly singe the other side. Cook for 2 mins and then flip them over. Tip: The top surface of the breads will slightly inflate and/or bubble, a bit like a pancake as they cook; this is the time to flip them! Cook the other side for about 2 mins or until lightly browned. Remove and transfer them onto a plate lined with kitchen paper. NB: If preferred, keep them warm with a little kitchen foil or place into a gently heated oven.

10. Serve warm with soup or whatever takes your fancy and enjoy!

Tip: For ideal freshness, place the breads into an air-tight and resealable container; consume within 2 days. Alternatively, individually wrap them in kitchen film and place them into an air-tight and resealable container and freeze; defrost, reheat and consume within 1-2 months.

 

 

 

We served ours with a quick and basic homemade broccoli soup!  If you want the soup recipe, just ask- it was delicious!