Falafels recipe

107 ratings Rate
  • Serves 12
  • 15 mins to prepare and 30 mins to cook
  • 65 calories / serving
  • Healthy
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Pre-heat the oven to 220°C. Heat 15ml of the sunflower oil in a frying pan over a moderate heat and sweat the onion and garlic for 4-5 minutes, stirring occasionally, until soft.

Continue cooking for a further 2-3 minutes until they start to colour, add the spices and stir well, then transfer to a mixing bowl.

Add the chickpeas and mash using a potato masher until the chickpeas are broken down. Stir in the parsley and some seasoning, then add the beaten egg and mix well, using your hands. Take tablespoons of the mixture and mould into small balls using the palms of your hand. Roll in the flour, shaking off any excess.

Heat the remaining sunflower oil in a large frying pan over a moderate heat and brown the falafels all over. Transfer to a lined baking tray and bake for 10-12 minutes until golden brown and crispy. Remove and serve piled on a plate.

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  • Ingredients

  • 50ml sunflower oil
  • 1 onion, finely chopped
  • 2 cloves garlic, crushed
  • 400g canned chickpeas, drained and rinsed
  • 2tsp ground cumin
  • 2tsp ground coriander
  • small handful of parsley, finely chopped
  • 1 egg, beaten
  • 50g plain flour
  • salt
  • pepper
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  • Energy 274kj 65kcal 3%
  • Fat 3.2g 5%
  • Saturates 0.4g 2%
  • Sugars 0.9g 1%
  • Salt 0.2g 4%

of the reference intake
Carbohydrate 7.5g Protein 2.8g Fibre 1.6g

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