Falafel are traditionally deep fried in oil to give them a crisp shell and a soft inside – my version is oven baked to reduce the oil and calorie content to just 54 calories each.
These Middle Eastern snacks are made from mashed chickpeas with subtle blend of ground cumin, ground coriander and paprika. Try serving with crisp salad and a garlic & mint dip (see recipe notes) or tucked into a warm wholemeal pitta with fresh salad tomatoes, cucumber and onion.
Falafels are traditionally deep fried in oil to give them a crisp shell and a soft inside - my version is oven baked to reduce the oil and calorie content to just 54 calories each, but without losing any of the flavour. Try serving with salad and a garlic & mint dip (see recipe notes) or tucked into a warm wholemeal pitta.
- 1 400g Can cooked chickpeas (rinsed and drained)
- 1 small Egg
- 15g Light Tahini paste
- 1 5ml teaspoon Fresh lemon juice
- 1 medium Carrot (peeled and finely grated)
- 6 Spring onions (trimmed and finely chopped)
- 3 cloves Garlic (peeled and grated or minced)
- 40 g Wholemeal plain flour
- 2 tsp Dried parsley (or 1 tbsp fresh, chopped)
- 1 tsp Sweet paprika
- 1 tsp Ground cumin (depending on how spicy you like your food!)
- ½ tsp Ground coriander
- Salt and black pepper
- 10 sprays Spray oil (rapeseed or vegetable oil)
- 1 tsp Wholemeal flour (for shaping the falafels)
Preheat the oven to 190ºc (Fan) or Gas Mark 5. Put the rinsed & drained chickpeas in a food processor and blitz until nearly (but not quite) smooth.
Scrape the chickpeas into a mixing bowl and add all the ingredients, except for the spray oil and teaspoon of flour. Season well, and mix thoroughly until well combined.
Use a metal spoon (dip in water to help prevent sticking) to scoop out 12 portions of the mixture. Dip your fingers into the teaspoon of flour (you may need a little extra) and gently roll into balls.
Place each falafel onto a non-stick baking sheet lined with baking parchment or a silicon sheet, and flatten them slightly with the back of the wet spoon.
Lightly spray them with no more than about 8-10 sprays of oil, then pop into the oven to bake for about 25 to 30 minutes until starting to turn a golden brown with a slightly crisp shell.
My falafels are perfect served with a garlic & mint dip that's so easy to make - the recipe below serves 2.
Use either 50g of half-fat creme fraiche, or 50g of fat-free Greek yoghurt. Mix in ¼ teaspoon each of garlic powder and hot paprika, ½ teaspoon of dried mint, with a few scrunches of black pepper.
If using half-fat creme fraiche, the calories will be around 42 calories per serving.
If using 0% Greek yoghurt, the calories will be around 14 calories per serving 🙂