Falafel – The Healthy Way

Posted: April 7, 2013 in Kebab, Mediterranean
Tags: ,

falafel kebab

Mediterranean food is one of my family favorites. You name it and we cant resist it – Falafel, Hummus, Lentil soup, Shawarma, salads like Fattoush. These are really very quick and  easy to make at home. Falafel is a popular middle eastern dish in form of patties made of chickpeas or fava beans or both. These patties are common form of street food in middle east generally served in pita bread which acts as pocket and topped with salads, pickles, hummus and tahini based sauce. Generally they are deep fried but I have taken healthier route by baking them which came out pretty well. These patties are  filling and also nutritious as it contains plenty of important nutrients like vitamins A and C, iron and fibre. I have made my own low fat yogurt dressing which goes very well these patties.


Ingredients :-

For Falafel

Chickpeas
1 cup
Spring Onion, Chopped
4-5 stalks
Bread Crumbs
1/4 cup
Green Chillies, Chopped
3-4
Garlic, Chopped
4-5 cloves
Fresh Cilantro Leaves, Chopped
2 tablespoon
Parsley Leaves, Chopped
2 tablespoon
Baking Powder
a pinch
Cumin Powder
1/2 teaspoon
Black Pepper Powder 1/4 teaspoon
Salt
To taste
Lemon Juice
1/4 teaspoon
Olive Oil
1 tablespoon
Cooking Oil Spray Preferably Olive Oil

For Yogurt Sauce

Yogurt, hung
1/2 cup
Cream
2 tablespoon
Fresh Cilantro Leaves, Chopped
1 tablespoon
Garlic, chopped
2-3 cloves
Fresh Parsley, Chopped
1 tablespoon
Salt
to taste
Lemon Juice
1/2 teaspoon

To Serve

Green Bell Peppers, thinly sliced
1/4 cup
Red Onions, thinly sliced
1/4 cup
Tomatoes, thinly sliced
1/4 cup
Hummus
2 tablespoon
Yogurt Sauce
2-3 tablespoon
Salt
To taste
Lemon Juice
1/2 teaspoon
Olive Oil
1 teaspoon
Crushed Red Peppers
To taste
Lettuce, shredded
1 Cup
Pita Pockets
6

Method :-

Falafel Patties

  • Preheat the oven to 375 degree Fahrenheit.
  • Soak chickpeas overnight. Wash and drain it next morning.
  • Grind the chickpeas along with garlic, coriander leaves, parsley, spring onion greens, green chillies and breadcrumbs in a food processor to a coarse mixture.
  • The final mixture should be little coarse and grainy in texture.
  • Add baking powder, lemon juice, olive oil and cumin powder to it and mix well.
  • Season it with salt and pepper powder.
  • Knead the mixture well and allow it to rest for a couple of hours in a refrigerator.
  • Spray a foil lined baking pan with cooking oil spray.
  • Make small balls from the batter. Press them lightly between palms and place them on baking pan. Spray more oil on top of these balls.
  • Bake for 15-20 minutes or until dry and slightly browned. They would not brown too much but would be firm to touch when done.

Yogurt Sauce

  • Mix all the ingredients of yogurt sauce together and refrigerate till needed.

To Arrange and Serve

  • Mix green bell peppers, onion, tomato, lemon juice, olive oil, crushed red peppers, salt together and mix well.
  • Cut the pitas into halve, warm it for 30 secs in microwave and spread yogurt sauce and hummus inside the pockets.
  • Fill the pitas with 2-3 falafels, vegetable mixture and lettuce.
  • On top you can add more hummus and yogurt sauce, if needed.

falalfel wrap

Note :-

  • You can also make you own pita bread. I will try my own and let you know how it came out.
  • You can also make burgers and rolls with these patties.
  • The fried version might taste better so trying it once in a while would be a better choice.
  • If prepared in advance, the falafel batter can be stored in refrigerator and fried/baked later.
  • You can also bake/fry a large batch and freeze them. Just before assembling thaw and microwave it. Rest is a easy peasy.
  • Hummus can be bought from a store or freshly made at home. For this experiment, I have used Sabra brand Hummus bought from Wal-Mart. I’ll try to play around and experiment to make my version of Hummus sometime in the future.
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Comments
  1. Hi Singhsupriya,
    It does seem to be healthy and I know for sure it’s tasty. I also served it with a cream dip and some pickles, it’s easier to eat it like this.
    Regards, Oana

  2. singhsupriya says:

    Thanks Oana!! Yah it taste so good with pickles. Its one of my favorite kebab.

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