Meatless Monday: Baked Falafel
Our favorite un-fried feast!
Photo courtesy of: FoodComas
We admit, just like the word “hummus,” when we first heard the word “falafel,” we were a little sketched out. But hey, strange names usually mean something totally delicious (take Ian Somerhalder for example).
But we have overcome our “funny name phobia.” We’re glad we did, because this week’s Meatless Monday meal is marvelous!
Traditionally falafel balls are fried, but you know us…we just had to go and find a better-for-you baked version of the fritters! This recipe from FoodComas uses a mixture of chickpeas, onions, garlic, and other seasonings baked with olive oil to create a healthier meat substitute. Try it out! We’re sure you’ll get over your “funny name phobia” in no time!
Baked Falafel (adapted from the recipe by Macheesmo)
Yields: 20 falafel patties
2 15-ounce cans chickpeas (garbanzo beans), drained
1/2 cup red onion, minced
1/4 fresh parsley, minced
4 cloves garlic, minced
2 teaspoons ground coriander
2 teaspoons ground cumin
1 teaspoons salt
1 pinch cayenne pepper
1 teaspoon freshly ground black pepper
2 tablespoons flour
1 teaspoons baking powder
1 tablespoon olive oil
optional: pinch of red chili flakes and paprika to add more heat!
pita pockets, halved
Roma tomatoes, sliced
butter lettuce, torn
red onion, julienned
Optional toppings: Baba Ghanoush, Sun-Dried Tomato Spread, Tahini Yogurt, Tzatziki, feta crumbles, Parmesan flakes
1. Preheat the oven to 400 degrees F.
2. Mash the chickpeas in a mortar and pestle, or with a fork until thick and pasty. Fold in all the other ingredients and mix thoroughly.
3. Line a baking sheet with aluminum foil and drizzle with some olive oil. Roll the mixture into balls (using about 2-3 tablespoons) and then flatten slightly. Line the patties on the baking sheet and drizzle some more olive oil on each.
4. Roast for about 20 minutes, flipping once halfway.
5. Cut the pitas in half and place in the oven for a few minutes until slightly toasted. Cut the tomatoes and cucumbers into slices, julienne red onions, tear the lettuce and prepare any other spreads and sauces to assemble a delicious falafel sandwich! Suggestions include: baba ghanoush, sun-dried tomato spread, tahini yogurt, tzatziki, feta crumbles, and Parmesan flakes.
Recipe Courtesy of FoodComas
xx, The FabFitFun Team
Posted on January 14, 2013 in Health