Do you know falafel? I discovered them three years ago thanks to a Tunisian friend, and they totally won me over! They are patties made from chickpeas, or lentils or fava beans mixed with spices or vegetables, typical of Middle Eastern cuisine, but increasingly popular in Europe. They are often served with vegetable-based creams, tahini sauce, salads, and pita bread. I made one with eggplant, plain yogurt, and turmeric (RECIPE HERE), but there are countless variations to accompany falafel, all inviting and mouthwatering! It’s easy to get hooked! From a health perspective, because they are made with few and simple ingredients, starting with the legumes from which they are composed, falafel offers all the benefits of these precious foods (iron, calcium, magnesium, zinc, etc.), especially for their high protein content. It’s worth noting that falafel is often prepared during Ramadan to compensate for the lack of meat. It is easy to see, then, that they are an excellent choice for vegetarians and even vegans. Just accompany them with vegan sauces, and you’re good to go. Falafel are also gluten-free, thus meeting all nutritional needs related to lifestyle choices or food intolerances. A boost of energy and health, especially if baked instead of fried, like my proposed version, allowing you to enjoy a few more patties without the risk of too many calories. What could be better than that!?
All “vegetarian” recipes are free of meat and/or fish… (N.B. there may be other animal protein-based foods, such as eggs and cheese).
- Difficulty: Easy
- Cost: Medium
- Rest time: 30 Minutes
- Preparation time: 50 Minutes
- Cooking time: 30 Minutes
- Portions: 15-18
- Cuisine: Arab
Ingredients:
- 12 oz cooked chickpeas
- 1 Fresh scallion
- ladles Chickpea broth
- 1 bunch Parsley
- to taste Seed topping (white and black sesame seeds, poppy seeds, and flax seeds)
- 1 teaspoon Turmeric powder
- 1 teaspoon Coriander
- 1 teaspoon Chickpea flour
- to taste Extra virgin olive oil
- to taste Salt
- to taste Black pepper
- 1 Eggplant
- 4 oz Greek yogurt
- 1 teaspoon Turmeric powder
- 5 leaves Mint
- to taste Extra virgin olive oil
- to taste Salt
- to taste Black pepper
Preparation:
Place the cooked chickpeas in a food processor along with the coarsely chopped parsley and the turmeric (fig. 1).
Then add the chickpea flour, a few tablespoons of cooking broth, which you will add as needed, and adjust the salt and pepper (fig. 2).
Blend in stages until a firm and homogeneous mixture is obtained. Transfer the mixture to a container covered with cling film and place in the fridge to rest for about 30′ (fig. 3).
Meanwhile, prepare the eggplant cream according to the recipe (HERE). Blend the eggplant pulp with the turmeric, mint leaves, a pinch of salt, and the yogurt (fig. 4).
You will obtain a smooth and velvety cream to accompany your falafel (fig. 5).
After the necessary time, take the chickpea mixture out of the fridge and form balls slightly larger than a walnut; flatten them with your hands, compacting them well, until forming medallions (fig. 6)
Pass each medallion in the seed topping (fig. 7).
Place them on a well-oiled non-stick baking sheet or lined with parchment paper (fig. 8).
Drizzle with some more oil and put in the oven at 392°F for 15′ per side or until they appear golden brown. Serve hot or warm, accompanied by the eggplant, yogurt, and turmeric cream as desired. And voilà… your falafel are ready to be enjoyed!
Bon Appétit from FeFé’s kitchen!
