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BAKED FALAFEL

BAKED FALAFEL

SERVES 32 FALAFELS

  • Non-stick cooking spray
  • 3 cups (492 g) (17oz) cooked chickpeas
  • 1⁄4 cup (60 ml) fresh lemon juice
  • 3 cloves garlic, minced
  • 1⁄3 cup (20 g) (0.71oz) packed fresh parsley
  • 1⁄3 cup (5 g) (0.18oz) packed fresh cilantro
  • 1⁄3 cup (53 g) (1.9oz) minced red onion
  • 2 tbsp (32 g) (1.1oz) tahini
  • 1 tbsp (15 ml) toasted sesame oil
  • 1 1⁄2 tsp ground cumin
  • 1 1⁄2 tsp ground coriander
  • 1⁄4 tsp cayenne pepper
  • 1⁄2 tspcant fine sea salt, or to taste
  • 3 tbsp (23 g) (0.81oz) whole wheat pastry flour or all-purpose flour
  • 1⁄2 tsp baking soda
  • 2 tbsp (30 ml) olive oil
  • NUTRITIONAL VALUES

    Calories: 192kcal
    Fat: 11.8g (6.8g S.Fat)
    Carbs: 52.5g
    Protein: 19.2g
    Sugar: 3.8g
    Sodium: 145mg

    METHOD

    Preheat the oven to 400°F (200°C, or gas mark 6). Coat 32 cups of two 24-cup mini muffin tins lightly with cooking spray.

    In a food processor, combine the chickpeas, lemon juice, garlic, parsley, and cilantro.

    Depending on the size of your food processor, consider doing this in two batches. Pulse a few times, stopping to scrape the sides with a rubber spatula: you want a smooth texture but not a paste. The beans should be broken down, but if the mixture is cohesive, it is fine if a few pieces remain.

    Place in a large mixing bowl after removing from the food processor. Combine the onion, tahini, sesame oil, cumin, coriander, cayenne pepper, and salt in a mixing bowl. To combine, stir everything together. Stir in the flour and baking soda until thoroughly combined.

    1 packed tbsp (18 g) mixture per falafel, shape into a ball, and place in a mini muffin tin. Rep with the remaining mixture. Brush the tops lightly with olive oil.

    After 15 minutes, carefully flip each falafel and brush lightly with oil. Bake for 8 minutes more, or until golden brown.

    Remove from oven and set aside for 5 minutes before serving.
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