Wholesome bites!
Falafel is becoming more and more popular on different restaurant and takeaway menus and is no longer just considered as a vegetarian menu option. Have you tried these aromatic Middle eastern chickpea bites before? Heleen Meyer is sharing her favourite Falafel recipe with us in this post. These vegetarian ‘meatballs’ are typically served with pitas, salad ingredients, and a dip like hummus https://saarp.net/blogs/food/homemade-hummus-two-ways or a tahini sauce.
This does make a fabulous light vegetarian meal or enjoy them as a snack for a picnic or on a party platter. Chickpeas are known as a good source of plant-based protein with lots of good fibre, so they are packed with wholesome goodness. Instead of hummus, Heleen serves the falafel with an easy lemony yoghurt sauce with herbs – it’s absolutely delicious with the falafel. Alternatively, a homemade guacamole or even cottage cheese seasoned with wholegrain mustard and chopped fresh Italian parsley will be delightful with the falafel.
Falafel
Recipe by Heleen Meyer
Serves 4
Falafel
1 x 410 g tin chickpeas, drained
2 spring onions, finely chopped
1 clove garlic, crushed
finely grated rind and juice of 1 lemon
10 ml (2 tsp) each ground cumin and coriander
45 ml (3 tbsp) chopped fresh coriander
30 ml (2 tbsp) chopped fresh mint
salt and black pepper to taste
60 ml (¼ cup) cake flour
1 egg, beaten
30 ml (2 tbsp) olive oil
tomato, cucumber and avocado (when in season) to serve
Yoghurt sauce
125 ml (½ cup) plain yoghurt
5 ml (1 tsp) finely grated lemon rind
pinch of ground cumin
45 ml (3 tbsp) chopped fresh herbs, such as Italian parsley, mint and coriander
1. Falafel: Place all the ingredients, except the oil, in a mixing bowl. Mash with a fork or a potato masher until smooth but keep the texture on the slightly coarser side to keep it interesting. Season with salt and pepper and more lemon juice, if preferred.
2. Shape mixture into small balls. Heat a thin layer of oil in a frying pan and fry falafel on both sides until golden brown and cooked. Drain on paper towel.
3. Yoghurt sauce: Mix all the ingredients together and season to taste.
4. Serve falafel with yoghurt sauce, tomato, cucumber and avocado, when in season, for a ‘bread-free’ meal. Alternatively, serve the falafel, salad and sauce in warm pitas.
Tips:
1. Make larger patties and serve as vegetarian burgers.
2. Add one red chilli, seeded and chopped, to the mixture for a little bite. You can also add 2,5 ml (½ tsp) smoked or ordinary paprika for added flavour.
For more recipes like this visit Heleen’s website https://heleenmeyer.co.za.
Image by Neville Lockhart, for Make five/Maak vyf