For those of you not familiar with falafel, it is a traditional Middle Eastern fare. A vegetarian patty traditionally made from ground chickpeas & deep fried. In my usual Pure Foods kitchen twist, this falafel is pan seared with a minimal amount of fat, and made from black beans quinoa and chickpea flour to add more of a nutritional punch.
I serve it with a lemony tahini garlic sauce that kicks things up more then a few flavor notches!! :)
By combining black beans quinoa and chickpeas, this falafel has a complete plant based protein profile (with all essential amino acids present).
If you are vegan or vegetarian this is a great entree, if not this is a fun way to serve some seriously good carbs.
difficulty level: beginner
prep time: 10 minutes
cook time: 6 minutes per batch (this recipe produces 4 batches total)
- food processor
- 12" non stick pan (preferably ceramic)
what you need:
- 1 can black beans rinsed & drained (13.5 - 15 oz)
- 1/2 cup roughly chopped fresh parsley or cilantro, i used cilantro, both come out great
- 4 garlic cloves chopped into little pieces
- 1 cup white onion chopped into 1/2 inch cubes
- 3/4 tsp salt
- 2 1/2 tsp cumin
- 1 1/2 cups cooked quinoa (cook 1 cup quinoa according to instructions)
- 2 vegan eggs = 2 tbsp flax meal mixed with 4 tbsp boiling water, let sit 5 minutes
- 10 tbsp garbanzo flour, you can get this at your local health food store, at middle eastern stores or on... Amazon :)
- 1 tbsp olive il
- 1/2 tsp onion powder
- cooking oil spray
for rolling falafel:
- 1/2 cup cold water + 1 tbsp lemon juice combined in a small bowl
for lemony tahini garlic sauce:
- 2 tsp extra virgin olive oil
- 1 1/2 tbsp tahini, you can find this at your local health food store, middle eastern food store or on Amazon.
- 2 tbsp lemon
- 1/4 tsp stevia powder
- 1/8 tsp garlic powder; or finely grated medium garlic clove (i used dry garlic, came out great)
- 1 tbsp shiro miso paste; you can find this at your local health food store or on Amazon
- 3 tbsp water
- 1/8 tsp salt
- pepper to preference
what to do:
- place all ingredients in food processor, pulse until ingredients are well incorporated, pause, scrape down sides and pulse again.
- transfer falafel mixture to Tupperware, refrigerate minimum 30 minutes or overnight, this allows the ingredients to combine, and will produce falafel patties that will be less likely to fall apart during cooking.
- lightly spray a large dinner plate with cooking oil, take falafel mixture out of fridge
- use a small ice cream scoop to dollop out 7 little falafel mixture mounds. my scoop was prefect it's a 1.5 tbsp scoop
- preheat 12" non stick pan on medium high for at least 4 minutes
- dip fingertips of one hand in lemon water, rub hands together to moisten both palms, pick up one little falafel mixture mound, roll into a ball then gently flatten into a small slider (mini burger) shape; repeat with all mixture mounds, moistening palms between eah one, this completely prevents the mixture from sticking to your hands.
- spray the preheated non stick pan liberally with cooking spray
- place falafel patties in pan, let cook 3 minutes, spray falafel with cooking oil nd flip, very gently press patties down with spatula, cook 3 more minutes, transfer to a cooling rack or a large plate.
- repeat with the remaining mixture, only cook maximum 7 patties at a time; you do not want to crowd the pan, this way the patties will cook up crispy.
for tahini sauce:
- place all ingredients in a mason jar or glass, whisk briskly with a fork until smooth consistency is achieved
When serving the falafel, drizzle it liberally with the tahini sauce, and serve some extra for dipping.
you can serve this with pita bread, with a big salad or with tabbouleh, and even as an appetizer drizzled with a bit of sauce and topped with guacamole or some micro greens.
these did not last long in our fridge ;)