Really simple recipe, which can be stuffed into pitas with salad or served with cous cous and hummus. I just had them with a small salad. It serves six, one per person, but I made nine small ones as I wanted plenty for leftovers.
A bit dry, only because I baked them rather than fried them, but soy sauce or sweet chili can solve that problem!
What you will need:
2 tbsp sunflower or vegetable oil
(I used olive oil, and would prefer it over the others as veg oil can taste a bit off sometimes)
1 small onion finely chopped
1 garlic clove, crushed
400g can chickpeas, washed and drained
1tsp ground cumin
1 tsp ground coriander
handful of parsley, chopped or 1tsp dried mixed herbs
1 egg, beaten
1. Hat a tbsp of oil in a large pan, then fry the onion and garlic over a low heat for 5 minutes until softened.
2. Tip into a large mixing bowl with the chickpeas and spices.
3. Then mash together with a fork or a potato masher until the chickpeas are totally broken down.
4. Stir in the parsley or dried herbs, with seasoning to taste.
5. Add the egg, then squish the mixture together with your hand, or fork.
6. Mould the mix into 6/12 balls, then flatten into patties.
7. Lightly oil a baking tray and place patties in oven at gas mark 4 for 25 minutes.
Or, heat the remaining oil in the pan, then fry the felafel's on a medium heat for 3 minutes on each side, until golden brown and firm.
These can crumble and break that's why I would recommend baking them, plus it is better for you!
8. Serve hot or cold
Nutrition Per Serving
105 calories 5 g protein
8g carbs 6g fat
1g sat fat 2g fiber
1g sugar .27 salt