Crispy Falafel with Chopped Veggies
Ingredients
- 15 ounce chickpeas (garbanzo beans), canned
- 1/3 cup chopped parsley, fresh
- 4 clove garlic
- 2 medium shallot
- 1/8 cup sesame seeds
- 1 1/2 teaspoon cumin, ground
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper, ground
- 1/8 teaspoon coriander
- 1/4 cup flour, all-purpose
- 1 cup panko (Japanese bread crumbs)
- 1/4 cup coconut oil
Toppings
- 1/2 cup Kalamata olives
- 1 cup cherry tomatoes
- 2 cup lettuce, romaine
Serve With
- 3 medium pear
Instructions
- Drain and rinse the chickpeas, then pat dry. Add to food processor along with parsley, garlic, shallots, sesame seeds, cumin, salt, pepper, and coriander. Pulse to combine, scraping down sides 1-2 times to be sure all mixture has been combined. Avoid over-mixing; stop pulsing once it turns into a crumbly dough-like mixture.
- Add flour 1 tablespoon at time until a dryer texture is achieved. Remove and shape into a ball; place into a mixing bowl, cover, and chill for 1-2 hours. Although this will help to make mixture easier to handle and mold, it may be skipped if necessary.
- Scoop out mixture by tablespoons, shaping into small patties. Sprinkle with Panko bread crumbs, pressing them into each patty. Set aside.
- Heat 1-2 tablespoons of coconut oil in a skillet over medium heat.
- Add falafel and cook for 4-5 minutes, flipping halfway through and cooking until golden brown. Add more coconut oil as needed.
- Chop olives, tomatoes, and lettuce. Top falafel with chopped veggies and serve with sliced pears on the side.
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Nutrition
Serving: 1g | Calories: 470kcal | Carbohydrates: 60g | Protein: 10g | Fat: 22g | Saturated Fat: 12g | Sodium: 477mg | Fiber: 12g | Sugar: 15g
Natalie Monson
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.
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