Falafel Bites

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When I say quick and easy falafel bites… most of my friends roll their eyes. But really, this recipe has x4 ingredients: that you blend together and fry until golden. I add some extra spices and flavourings for zing, but really the basic recipe is x4 ingredients, all of which are probably in your kitchen already. I serve with a quick dip of natural yogurt, grated cucumber and lemon. Warm pitta pockets and salad. Then everyone can fill their own falafel pockets and tuck in.

📍 Bianca, our partner dietician, on chickpeas ~ Chickpeas are a high allergen food, they should be tried on their own first and in small quantities. If a child suffers from allergies, consult your health care professional to decide on a tailored dietary plan.

 

the basic falafel mix ~

  • 400g can of chickpeas, drain and rinse in cold running water

  • 1 onion, finely diced

  • 1 garlic clove, peeled

  • 1 small organic egg (can substitute with 1-2 tablespoons of plain flour)

flavours (optional) ~

  • 1 teaspoon ground cumin

  • 1 teaspoon ground coriander

  • 1 tablespoon parsley, , chopped

  • 1 tablespoon chives, chopped

for cooking ~

  • olive oil, or vegetable oil

 

the prep ahead ~

Preheat the oven to 180C (fan oven)

Gently fry the onion in some olive oil, until soft (5-8 mins), add the crushed garlic and cook for a further 1-2 mins; then set aside to cool.

In a blender blitz the: chickpeas, onion & garlic mix (now cooled). Pulse until you have a texture you like. It should still have texture. Tip the blitzed ingredients into a bowl and combine with the egg (if using, you can substitute for flour), spices and herbs. Combine with a spatula.


making the falafel ~

You are now ready to shape the falafel, into small patties. I use a tablespoon as a measure. If the mix feels too wet, at this point, you can add a 1-2 tablespoons of plain flour (this depends on the chickpeas). Set aside the made-up falafels on a plate, ready for cooking.


cooking the falafel ~

Take a large frying pan, add 1 tablespoon of oil and fry a few falafel, a few minutes each side, and until golden. Don’t overcrowd the pan, it is better to cook them in batches and set aside to a lined baking sheet ready for the oven. You are just adding a lovely colour to the falafel and a nice crispy outer shell.

Transfer the tray of falafel to the oven and cook until piping hot all the way through, approximately 5-10 minutes


to serve ~

Place the falafel on a big platter, with warm pitta bread (halved), a quick yogurt dip and crunchy lettuce. Then enjoy!

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lentilsMiriam Cooper