Favorite vegetarian protein source? MY FALAFELS!
“I don’t mean mine as in I bought it, I mean mine as in I made it!” – Delia, Beetle Juice
WHY BAKE YOUR OWN?
Falafels are delicious, but traditionally, they are fried, so unfortunately, pretty high in fat + sodium. O! I can fix that! Let’s give these deliciously herbaceous vegetarian patties of awesomeness a lil nutrition makeover! Our Fitness + Fuel LA recipe beats traditional Falafel because:
1️⃣Legit Protein Powerhouse! 55% More! (17g vs 11g)
2️⃣40% Less Calories (198 vs 333 cals)
3️⃣84% LESS FAT (3g vs 19g)
4️⃣54% Less Sodium (140mg vs 300mg)
HIGH PROTEIN BAKED FALAFEL RECIPE
INGREDIENTS
5x 15oz Cans Garbanzos / Chickpeas, 4 of 5 cans drained
4 Cloves Garlic, Peeled
1 bunch Fresh Dill
1/2 bunch Fresh Cilantro
1/2 bunch Fresh Parsley
2 Tbsp Freshly Ground Black Pepper
1 1/2 Tbsp Coriander
1 1/2 Tbsp Cumin
1/2 tsp Cayenne *
10 Egg Whites **
DIRECTIONS
Preheat oven to 425 degrees F. Add 1st can of garbanzos with liquid to blender. Add garlic, spices + herbs. Puree until smooth. Add remaining cans of drained garbanzos alternately with egg whites, or for vegan recipe, sub AGUAFABA (all liquid from 2nd can garbanzos) + 1/4 tsp baking soda. Blend until smooth. Use blending stick to keep moving as needed. If that doesn’t work, add extra aquafaba by the tablespoon.
Line baking trays with silicone mat. Spray mat + 1/4 cup measuring cup with coconut oil. Scoop falafel batter onto mat (we suggest using an ice cream scoop). Bake 12 mins on center racks, until desired texture is reached. Generally golden outside, light browning on edges. Inside, longer runny/liquid. I prefer mine super soft in middle, but some may prefer lil more firm.
*Not a spicy 🌶 fan? OMIT cayenne.
**VEGAN? Skip eggs + egg whites. Substitute all liquid from 2nd can garbanzos + 1/4 tsp baking soda.
NUTRITION INFO
Recipe yields about 50 falafels.
Nutrition per Falafel:
58 Cals, 0.7g Fat, 7.3g Carb, 2.3g Fiber, 5.2g Protein, 28mg Sodium
Serving size: 1/10 F+F Recipe (Approximately 5 Falafels):
230 Cals, 2.9g Fat, 29g Carb, 9g Fiber, 21g Protein, 140mg Sodium
Same size serving of traditionally prepared Falafels:
333 Cals, 19g Fat, 40g Carb, 4g Fiber, 9g Protein, 500mg Sodium
!!!
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