Homemade Falafel Balls with Whole Wheat Pita and Garlic Sauce
Falafel consists of fried balls made from pureed chickpeas. Of course, we’ll be pan-frying instead of deep-frying. Chickpeas are a very healthy legume because they contain high-quality proteins – a great bonus for vegetarians! Chickpeas are also rich in iron and dietary fiber.
You can use dried chickpeas, but they need to soak for hours. That’s why we choose organic jarred chickpeas (without additives). Nice and easy!
Falafel for 4 servings:
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1 jar organic chickpeas (400 grams)
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1 egg
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1 onion
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1 garlic clove
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1 tsp coriander powder
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1 tbsp ground cumin
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A handful of fresh parsley
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Cayenne pepper, salt, oil
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4 whole wheat pita breads
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Food processor or immersion blender
Finely chop the onion and garlic. Sauté in 2 tablespoons of oil with the coriander, cumin, cayenne pepper and salt until the onion is translucent (careful not to burn the garlic or it will taste bitter). Meanwhile, drain the chickpeas and dry them well. Put the onion mixture, chickpeas, and parsley into the food processor and blend into a coarse mixture. Form the mix into 12 small balls. Heat a splash of oil in a frying pan and cook the falafel balls for 10 minutes until golden brown.
Healthy garlic sauce:
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150g Greek yogurt (0% fat)
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4 large garlic cloves
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A handful of fresh basil
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Juice of ¼ lemon
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1 tbsp honey
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Salt and pepper to taste
Crush the garlic into a bowl. Add the other ingredients and mix well. Taste and adjust seasoning. Tip: the sauce tastes best if prepared a few hours in advance.
Pita with falafel: 340 kcal per person
Garlic sauce: 18 kcal per tablespoon