Chunky Baked Fast Falafel

Did you know garbanzo beans and chickpeas are the same thing? At least, I didn’t! Basically, that’s what this yummy meal is all about, which is great, because the benefits of chickpeas are extensive, especially if you’re trying to cut down on meat. This tastes really similar to the deep-fried varieties available at most restaurants, yet there’s only 3.3 grams of fat, most of it being polyunsaturated and monounsaturated (good for you!) fats! It’s filled with fiber, and a whole lot of protein to keep you full (14.9 grams in just 5 of these guys!)

Yields: 10 falafel patties

Time: About 45 minutes

Ingredients:

  • 15 oz can of chickpeas
  • 1 small onion
  • 3 garlic cloves
  • 3 tbs fresh parsley
  • 1 tbs fresh cilantro
  • 1 tsp olive oil
  • 1 tsp lemon juice
  • 1 tsp ground cumin
  • 1/2 tsp red pepper flakes
  • 2 tbsp whole wheat flour
  • 1 tsp baking powder

IMG_7434

Instructions:

  • Set oven @ 350 on convection bake (in order to get that fried texture, this will keep the outside crisp while baking the inside softly)
  • Rinse and drain chickpeas, smash with a fork or potato masher (its cool if it’s chunky, but if desired, use a food processor) and place in bowl
  • Chop onion, mince garlic, and finely chop parsley and cilantro, then add to bowl
  • Squeeze lemon juice and pour olive oil into the bowl
  • Add ground cumin, red pepper flakes, whole wheat flour and baking powder
  • Mix ingredients thoroughly together, then roll into balls with hands and slightly flatten to pack them together
  • Make around 10 patties, place on greased baking sheet and put in oven for 15 minutes, flip, then bakeΒ for another 15 minutes
  • Serve warm with any sides you love (I used hummus)

Nutrition:

There’s a ton of ingredients here, but I’ll briefly outline the health benefits of a few of my favourites!

Chickpeas:

  • high protein and fiber (two things that keep you full and satisfied)
  • most of the fiber is insoluble, meaning it speeds up your body’s digestion and eliminates waste better
  • iron, and magnesium packed (great for bone health) with potassium and vitamin B-6 supporting heart health

Cilantro/Parsley:

  • Fresh herbs are often overlooked, but they have high levels of antioxidants, like fruits and veggies
  • They add amazing flavour without any processing needed (or a lot of sodium)
  • Parsley is a good source of Vitamin C, B-12, K, and A (which means if you have iron-deficiency anemia, along with B-12 deficiency, like me, you’re in luck!)
  • Cilantro is often called a natural cleansing agent for its ability to remove toxic metals from the body

Olive Oil:

  • One of the greatest things you can have stocked in your kitchen, it’s focus is on monounsaturated fatty acids (the healthy fat) which can lead to an array of health benefits, if you want more information check this website out
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