Home Baked Falafels

If you love falafel balls but want to stay away from deep fried foods, here is a healthy recipe that should satisfy your craving. Falafels are made from chickpeas, and beans or legumes that are high in protein, fiber and complex carbohydrates and flavour!

Chickpeas are a great ingredient for adding to salads, dips, sauces and soups and come in cans, dry packaged or even fresh. While the canned version will save you time, preparing them fresh will allow you to add nutrients during the cooking process.

This recipe is baked and can be vegan, nut-free and gluten-free (depending on your choice of bread crumbs). The falafel balls from this recipe can be frozen and make a great addition to any meal or can be a tasty snack on their own.

How to Cook Chickpeas:
The night before you decide to make chickpeas, pull out a large pot and fill it half full of water. Place the beans in the water and allow them to sit for at least 12 hours. The next morning, drain the water and replace with more water. For every cup of beans add 4 cups of water.

Once at a rolling boil, add the beans and cook for 20 minutes. Reduce the heat and simmer for 2 to 4 hours depending on the beans and recommended times on the packaging. Cook until soft. Drain and use in your recipe.

Note: you can add even more minerals and nutrients and aid with digestion by adding a strip of Kombu to the pot when you begin to boil the beans. Kombu is a sea vegetable that helps to break down the beans while adding many health benefits into the cooking water. The Kombu needs to be removed after cooking.

If time is a factor and you want to use canned chickpeas, look for a brand that is preserved with Kombu (we have found EDEN organic canned beans and I'm sure there are others).

Home Baked Falafels

• 1 1/2 cups cooked chickpeas
• 1 small red onion chopped
• 2 large garlic cloves, chopped
• 4 tablespoons chickpea flour (can use brown rice or quinoa flour)
• 1 tablespoon ground cumin
• 1 tablespoon ground coriander
• 1/4 teaspoon chili powder (optional)
• 1/2 teaspoon sea salt
• ground black pepper to taste
• 2 tablespoon olive oil
• 1 tablespoon ground Chia seeds + 3 tablespoons water (equivalent to 1 egg to keep the recipe vegan)
• 1 grated carrot
• 2 tablespoons dried parsley
• Roll in 1/2 cup Spelt bread crumbs (to keep this recipe gluten free)

Directions

1. Preheat oven to 400F.
2. Line a baking sheet with parchment.
3. Combine the chickpeas, onion, garlic, flour, spices, oil and salt, pulse in a food processor until the mixture is well combined and smooth.
4. Form the mixture into 8-12 small balls or patties with wet hands.
5. Roll each ball in bread crumbs if preferred (or do half and half).
6. Bake in oven for approx. 30-35 minutes or until crispy and golden.

Serve these delights in a pita, wrap with hummus, tahini sauce or on top of a salad.

Fully Nourished by Marni Wasserman.

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