Recipe: Protein Packed Falafel

protein packed falafel

When most people think of falafel, they picture fried and fattening.  But did you know that legumes are chock full of filling protein and packed with fiber?  This baked version is full flavor without the guilt.

Here’s what you’re going to need:

Falafel

  • 1 can of chickpeas (garbanzo beansa)
  • 1/3 cup diced sweet onion
  • 2 Tablespoons whole wheat bread crumbs
  • 1 tablespoon cumin
  • 1 teaspoon paprika
  • 1/3 cup chopped FRESH parsley
  • 1 teaspoon olive oil
  • 2 eggwhites, beaten

Diced Vegetable Salad

  • 1 large cucumber
  • 1 large tomatoe
  • 1 medium sized sweet onion
  • 1/3 cup fresh parsely
  • 1 Tablespoon white vinegar

Utensils

  • Blender or food processor
  • 2 mixing bowls, 1 small, 1 large
  • 1 baking sheet (greased lightly with olive oil)

Let’s get started:

1. Pre-heat your oven to 400 degrees.

2. Throw the garbanzo beans (drained & rinsed), whole wheat bread crumbs, olive oil, parsley, cumin, paprika and onion into the food processor.  Pulse (blend in 10 second incrememnts) until mixture is combined thoroughly, yet coarse.

3. Transfer the blended mixture into the large mixing bowl and add the egg whites.  Use your hands to thoroughly combine the eggwhites into the falafel mixture.

4.  Using your hands, form golf ball sized balls with the mixture and place on to the greased baking sheet. lightly press down on each ball to create a flat-ish top.

5. Bake for 6 minutes, then flip and bake for another 6 minutes.  If you didnt press the top of the balls to flatten them (slightly) the inside wont cook through.

Now, onto the Diced Vegetable Salad!

1. Wash and chop all vegetables.  Finely dice the parsely.

2. Combine in the small mixing bowl, and add in the parsely & white vinegar.

3. Mix thoroughly and refridgerate.  I like to let my salad sit/marinade itself for about an hour before serving it.

 

That’s it, you’re all set for a satisfying meal, sure to take your taste buds on a journey!

*Serve with whole wheat pita bread, and hummus. I used Trader Joe’s whole wheat mini-pitas, and roasted garlic hummus.

Ilise "Baker Babe" Reilly

Ilise Reilly is the General Manager of Lucille Roberts Fifth Avenue, where she sees first hand the struggles and misconceptions members have with food and exercise. "Exercise burns calories, but if you don't change your eating habits, you will never lose weight!" is commonly heard in her discussions. A "foodie" herself, Ilise has been making over her favorite recipes for years, to make them more nutritional, and has used her love of both food and fitness to compile recipes the fuel the body. " Abs are made in the kitchen," she says, "and I want to help you get yours!"

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