Okay friends, today it’s all about Falafel Made Easy! We’re headed to the Middle East (via the Kelly kitchen) in search of this popular street food. Falafel balls are traditionally deep fried and made with chickpeas, fava beans and spices.
With a desire to reduce overly heated oil in my life, I’ve chosen to lighten-it-up a bit by baking my falafel patties in the oven. Just before serving, I heat a little coconut oil in my iron skillet and lightly brown the patties on both sides giving them that traditional falafel texture. (I know kids…I’m heating oil, but it’s far better than deep fried anything – haha!)
Coriander and Cumin – Two spices synonymous with falafel.
Cumin: Grown in India, cumin boasts high levels of vitamin C and iron. Also known to improve digestion, especially when the whole seeds are consumed.
Coriander: Known for its anti-inflammatory properties, coriander has also been shown in some studies to lower blood-sugar and insulin levels.
Activated sunflower seeds: We often forget the power of the humble sunflower. I’ve soaked and sprouted my sun-powered seeds as a base for our creamy dill sauce!
Q: Why soak and sprout “activate” your sunflower seeds?
- A: To increase the nutrition. It’s that simple! Soaking releases beneficial enzymes and neutralizes the enzyme inhibitors, making any nut or seed more digestible. If you suffer from digestive issues, soaking is a winning game-changer!
Falafel Made Easy!
- 2 cups cooked chickpeas (I like making my own, but feel free to used Eden Foods chickpeas as they come in a BPA free can)
- 2 cups cooked quinoa, prepared according to package directions.
- 1/4 cup chopped parsley
- 1/4 cup chopped cilantro
- 2 scallions, chopped
- 1/2 yellow onion, finely chopped
- 2 cloves garlic, finely minced
- 2 chia / flax eggs = 2 tablespoons ground chia / flax : 1/4 cup water
- Juice of 1 lemon
- 1/4 cup gluten-free oats, buzzed in coffee grinder to make flour
- 1 tablespoon + 1 teaspoon coconut flour
- 2 teaspoons ground cumin (if using wholes seeds, toast lightly and grind in spice grinder)
- 2 teaspoons ground coriander (if using whole seeds, toast lightly and grind in spice grinder)
- 1/4 teaspoon cayenne pepper
- 1 teaspoon high-quality sea salt
- fresh cracked pepper to taste
- 1 cup soaked sunflower seeds
- 1/2 large cucumber, peeled
- 1 small clove garlic
- 2-3 tablespoons chopped dill
- 2 teaspoon nutritional yeast flakes
- 1/2 teaspoon sea salt
- juice of 1 lemon
- 1 handful parsley leaves
- 2 tablespoons water if needed to thin out.
- Preheat oven to 350 degrees F.
- In a food processor, lightly pulse the chickpeas - Remember, we're not making hummus!
- Transfer lightly pulsed chickpeas to a mixing bowl.
- Add all other ingredients: quinoa, oat flour, coconut flour, scallions, onion, garlic, chia/flax eggs, lemon juice, cilantro, parsley, cumin, coriander, cayenne, sea salt and fresh pepper.
- Gently stir to combine.
- Taste the mixture and adjust seasoning as desired.
- Line a baking pain with parchment paper - I typically lightly oil my parchment with coconut oil.
- Using a the metal ring from a jar, press the mixture into the ring forming a perfect patty.
- Bake 15 minutes and then flip. Continue baking another 10 minutes. Remove from oven and set aside. These are ready to eat as is, or you can opt to lightly brown both sides of your patties in an iron skillet with a little coconut oil.
- Using a high-speed mixer - add all dressing ingredients. Run until smooth and creamy. Add a little water if needed to thin out.
- vegan, gluten-free, nut-free, dairy-free, corn-free, soy-free
- All recipes and images are protected under copyright laws and owned by Kris Kelly and Goofy Foot Foods.