Sign Up for Exclusive Offers
Sign up for
Exclusive Offers

Healthy, Vegetarian Falafel Recipe

Insights from KurSpa Posted March, 2018 Farm to Table | March 01, 2019

Whether you’re gluten free, vegan, or just want to work a new meatless meal into your routine, the falafel is a versatile and timeless addition to any recipe arsenal. This simple and healthy source of protein only requires ten ingredients, yet is chock full of flavour.

Whether you’re gluten free, vegan, or just want to work a new meatless meal into your routine, the falafel is a versatile and timeless addition to any recipe arsenal. This simple and healthy source of protein only requires ten ingredients, yet is chock full of flavour.

Falafels are sometimes referred to as the vegan meatball due to its similar colour and shape, although in our opinion the comparison stops there.

The falafel can be prepped ahead or served warm, and once prepared make for an easy lunch or dinner. Serve it on a pita or in a lettuce wrap with your favourite toppings such as lettuce, tomatoes, cucumbers, and tzatziki sauce. You can even make a larger patty to serve as a vegetarian burger. Keep in mind that your falafel only remains a healthy meal if you pair it with healthy toppings, so keep it light to enjoy a good-for-you meal.

Once you’ve mastered the art of the falafel and fallen for the soft texture, you can batch cook and freeze them for a quick-grab on those days when there just isn’t enough time to prepare a healthy meal.

INGREDIENTS

  • 1 lb of dry chickpeas, soaked
  • 1/8 cup of fresh parsley, washed and chopped
  • 1/8 cup of fresh cilantro, washed and chopped
  • 1 small yellow onion, peeled and roughly chopped
  • 2 tsp ground cumin
  • 1 3/4 tsp kosher salt
  • 1 tsp baking powder
  • 3-5 cloves of garlic, roasted
  • 1 1/2 tbsp of chickpea or chana flour
  • 1 fresh jalapeno, seeds removed and chopped

PREPARATION
  1. If you haven’t already, soak the chickpeas in a large bowl overnight with enough cold water to cover them by 2 inches. After they’ve soaked, drain them.
  2. Add all of the ingredients aside from the chickpeas and chickpea flour to a food processor or blender and pulse until smooth.
  3. Add the chickpeas and grind until fine, but not pureed.
  4. Combine, adding the chickpea or chana flour until the mixture makes a firm paste. If necessary, add additional flour until the dough forms a small ball and no longer sticks to your hands.
  5. Transfer the mixture to into a bowl and refrigerate, covered, until firm (approx. 1-2 hr).
  6. Form the mixture into balls about the size of a golf ball.

BAKING METHOD
  1. Preheat oven to 375 ºF.
  2. Spray a non-stick baking sheet with oil or cooking spray
  3. Place the balls onto the baking sheet and bake for 15-20 minutes, flipping halfway through.

FRYING METHOD
  1. Heat a deep pot or wok with 3 inches of oil to 350 ºF and test by frying one ball. If it falls apart, add a little flour.
  2. Working in batches, fry the remaining falafels for a few minutes on each side, until golden brown.
  3. Remove the falafels from the oil and drain on paper towels.

Whether you’re gluten free, vegan, or just want to work a new meatless meal into your routine, the falafel is a versatile and timeless addition to any recipe arsenal. This simple and healthy source of protein only requires ten ingredients, yet is chock full of flavour.

Falafels are sometimes referred to as the vegan meatball due to its similar colour and shape, although in our opinion the comparison stops there.

The falafel can be prepped ahead or served warm, and once prepared make for an easy lunch or dinner. Serve it on a pita or in a lettuce wrap with your favourite toppings such as lettuce, tomatoes, cucumbers, and tzatziki sauce. You can even make a larger patty to serve as a vegetarian burger. Keep in mind that your falafel only remains a healthy meal if you pair it with healthy toppings, so keep it light to enjoy a good-for-you meal.

Once you’ve mastered the art of the falafel and fallen for the soft texture, you can batch cook and freeze them for a quick-grab on those days when there just isn’t enough time to prepare a healthy meal.

INGREDIENTS

  • 1 lb of dry chickpeas, soaked
  • 1/8 cup of fresh parsley, washed and chopped
  • 1/8 cup of fresh cilantro, washed and chopped
  • 1 small yellow onion, peeled and roughly chopped
  • 2 tsp ground cumin
  • 1 3/4 tsp kosher salt
  • 1 tsp baking powder
  • 3-5 cloves of garlic, roasted
  • 1 1/2 tbsp of chickpea or chana flour
  • 1 fresh jalapeno, seeds removed and chopped

PREPARATION
  1. If you haven’t already, soak the chickpeas in a large bowl overnight with enough cold water to cover them by 2 inches. After they’ve soaked, drain them.
  2. Add all of the ingredients aside from the chickpeas and chickpea flour to a food processor or blender and pulse until smooth.
  3. Add the chickpeas and grind until fine, but not pureed.
  4. Combine, adding the chickpea or chana flour until the mixture makes a firm paste. If necessary, add additional flour until the dough forms a small ball and no longer sticks to your hands.
  5. Transfer the mixture to into a bowl and refrigerate, covered, until firm (approx. 1-2 hr).
  6. Form the mixture into balls about the size of a golf ball.

BAKING METHOD
  1. Preheat oven to 375 ºF.
  2. Spray a non-stick baking sheet with oil or cooking spray
  3. Place the balls onto the baking sheet and bake for 15-20 minutes, flipping halfway through.

FRYING METHOD
  1. Heat a deep pot or wok with 3 inches of oil to 350 ºF and test by frying one ball. If it falls apart, add a little flour.
  2. Working in batches, fry the remaining falafels for a few minutes on each side, until golden brown.
  3. Remove the falafels from the oil and drain on paper towels.

Share
The Sparkling Hill Culinary Team

The Sparkling Hill Culinary Team

Our culinary team believes in creating healthy, well-rounded dishes with the best farm to table ingredients available. Drawing upon their passion for flavour, they strive to create unique dishes that merge flavour and substance for a succulent experience.

Enhance Your Stay Enhance Your Stay

Don't Miss a Post

Sign up for our newsletter to get our latest spa resort offers along with wellness tips
and healthy lifestyle blog posts delivered straight to your inbox.

SHaRP: Health to Be Found In Relationships XIII
SHaRP: Health to Be Found In Relationships XIII
Okanagan Goats Cheese
Okanagan Goats Cheese