Chickpea Falafels
When I say quick and easy falafel bites… most of my friends don’t believe me. But really, this recipe has a handful of ingredients which are probably in your kitchen already. I serve with a quick dip of natural yogurt, or hummus. And a plate of salad vegetables: chopped cucumber, grated carrot, shredded lettuce and so on. Then you just grab a warm pitta pocket, a falafel, some dip and and salad: 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
1-2 tablespoons flour
1 small organic egg (can substitute with a little extra 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!
