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Oven-Roasted Falafel
Source: Julie Van Rosendaal, Category:
Dinner & Main Course, Heart-Smart
Falafel, crispy vegetarian patties made of chickpeas, garlic, onion and spices make an easy, inexpensive dinner or unique party food – serve small falafel balls with tzatziki for dipping. With its neutral flavour and high smoke point, canola oil is ideal for cooking falafel; traditionally they’re cooked in a hot skillet, but these are brushed with canola oil and roasted at a high heat, creating a crisp exterior.
Ingredients:
- 1 (19-oz/540 mL) can chickpeas, rinsed and drained
- 1 small onion, chopped
- 2-4 garlic cloves, peeled
- 2 Tbsp chopped fresh parsley 30 mL
- 2 Tbsp chopped fresh cilantro 30 mL
- 1 tsp ground cumin 5 mL
- 1/4 tsp salt 1 mL
- pinch dried chili flakes
- 1/4 cup whole wheat flour (plus extra, if needed) 60 mL
- 1 tsp baking powder 5 mL
- canola oil for cooking
- fresh pitas, tzatziki, chopped cucumber, tomatoes and red onion accompaniments
Instructions:
1. Preheat oven to 425 ˚F (220 ˚C).
2. Place chickpeas, onion, garlic, parsley, cilantro, cumin, salt, and chili flakes in bowl of food processor and pulse until combined but still chunky.
3. Add flour and baking powder and pulse until it turns into soft mixture that you can roll into balls without sticking to your hands. (Add another spoonful of flour if it seems too sticky.)
4. Roll dough into meatball-sized balls and gently flatten each into little patty.
5. Place patties on heavy-rimmed baking sheet, preferably one that’s dark in color. Brush each patty with canola oil, flip them over and brush other side.
6. Roast for 15 minutes, then flip them over and roast for another 10 minutes, until crisp and golden on both sides.
7. Serve warm, wrapped in pitas, with tzatziki, chopped cucumber, tomatoes and red onion.
Yield: 20 falafel patties. Serving size: 3 falafels.
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| Per Serving |
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| Calories |
180 |
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| Total Fat |
6 |
g |
| Saturated Fat |
0 |
g |
| Cholesterol |
0 |
mg |
| Sodium |
150 |
mg |
| Carbohydrates |
27 |
g |
| Fibre |
6 |
g |
| Protein |
9 |
g |
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