Pan-fried Healthy Falafel Recipe
User Reviews
4.6
21 reviews
Excellent
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Prep Time
35 mins
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Cook Time
35 mins
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Soaking
6 hrs
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Total Time
6 hrs 50 mins
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Servings
8
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Calories
280 kcal
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Course
Side Dish, Main Course, Salad, Appetizer, Snacks
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Cuisine
Mediterranean, International
Pan-fried Healthy Falafel Recipe
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Pan-fried Falafel recipe full with herb-y and zesty flavors modified to make falafels crispy outside while keeping inside smooth and moist. Made from scratch with all-natural ingredients.
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Ingredients
From My Pantry
- 1 cup chickpeas washed, soaked overnight and drained
- ½ cup almond flour or Rice flour/bread crumbs/quick oats
- ¼ cup flaxseed meal
- ¼ cup hemp seeds
- 3 tablespoon avocado oil
Spices:
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon roasted cumin powder
- ½ tsp dry ginger powder
- 2 tsp onion powder
- 1 teaspoon garlic powder
Produce
- 1 cup frozen mixed veggies
- 1 cup beetroot washed and chopped
- 1 cup Italian parsley washed chopped
- 1 cup fresh cilantro washed and chopped
- 1 teaspoon green chilies chopped
- 1 tbs ginger grated
- 1 cup onion chopped
- 1 tbs lemon juice
Instructions
- Ensure you have soaked the chickpeas for at least 6 hours before starting with the recipe below.
- Boil soaked chickpeas, mixed frozen veggies, and chopped beetroots in a pressure cooker with water up to the top. Cook for 15 mins with natural pressure release. For stovetop pressure cookers, cook until the first whistle and let the pressure release naturally. Don't overcook the chickpeas.
- While the chickpeas are getting boiled, roughly chop the onions, cilantro, parsley, green chilies, and ginger.
- Once the pressure is completely released, strain the chickpeas and the veggies into a colander. Note: Don’t throw away the liquid ;instead save it to knead the dough or to make vegan aquafaba to replace the egg whites in the cooking.
- Place the drained chickpeas and vegetable mix with roughly chopped parsley, cilantro, onions, ginger, and green chilies in a food processor. Pulse it using a chopping blade until a rough, coarse texture is achieved. Don’t over-process into a paste.
- Transfer the contents of the food processor into a mixing bowl. Then add all the spices and flour (salt, black pepper, roasted cumin powder, flaxseed meal, hempseed, almond flour, and lemon juice).
- Mix it to assimilate all the ingredients nicely.
- Make flat falafel patties or conventional round falafels out of the mixture. Tip: Use an ice cream scoop or similar for even sizing. Portion out the whole mixture into patties or roundals.
- Place these falafel patties and/or roundels onto a lined baking sheet and refrigerate them for 30 minutes. Note: At this point, freeze the extra patties/roundels for later use.
- There are several ways to cook these falafels. You can grill, deep fry, bake, or shallow fry them. You can opt for baking or shallow frying if you want a healthier version. Among the healthy cooking methods, shallow or pan frying keeps them moist.
- For shallow frying, pre-heat and grease the appropriate pan. For patties use a griddle, and for roundels, use an aebleskiver or takoyaki pan. Tip: Patties will soak up all the oil you put in, so be very conscious of the quantity of oil you add. Half a teaspoon of oil should be enough to brown them evenly.
- Place the patties and/or roundels on the pre-heated pan. Cook for a few minutes until golden brown from the bottom, and gently flip them. Use a chopstick or skewer to flip the roundels in an aebleskiver or takoyaki pan.
- Remove the cooked falafel patties or balls on a cooling rack to avoid getting them soggy with the steam.
- Repeat the process until all the patties and/or roundels are cooked.
- Serve these falafel patties in a burger, serve them with a mezz-style plater, tuck them into a fluffy pita bread, crumble them little on a wrap, or serve them just like that as a snack/appetizer with tzatziki or tahini sauce or your favorite hummus the possibilities are endless.
Equipments used:
Nutrition Information
Show Details
Calories
280kcal
(14%)
Carbohydrates
27g
(9%)
Protein
11g
(22%)
Fat
15g
(23%)
Saturated Fat
1g
(5%)
Sodium
334mg
(14%)
Potassium
459mg
(13%)
Fiber
9g
(36%)
Sugar
5g
(10%)
Vitamin A
1970IU
(39%)
Vitamin C
17.2mg
(19%)
Calcium
92mg
(9%)
Iron
4.1mg
(23%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 280 kcal
% Daily Value*
| Calories | 280kcal | 14% |
| Carbohydrates | 27g | 9% |
| Protein | 11g | 22% |
| Fat | 15g | 23% |
| Saturated Fat | 1g | 5% |
| Sodium | 334mg | 14% |
| Potassium | 459mg | 10% |
| Fiber | 9g | 36% |
| Sugar | 5g | 10% |
| Vitamin A | 1970IU | 39% |
| Vitamin C | 17.2mg | 19% |
| Calcium | 92mg | 9% |
| Iron | 4.1mg | 23% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.6
21 reviews
Excellent
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