A popular vegan recipe, falafels are are healthy protein- and fiber-packed dish when pan sauteed or baked instead of deep fried. You can certainly use the deep-fryer for this falafel recipe, but baking will save you clean up time as well as a lot of fat and calories.
- 1 cup dry garbanzo beans, rinsed, soaked overnight
- 4 cups water
- 1/2 cup white sesame seeds
- 1/4 cup finely chopped fresh parsley
- 2 garlic cloves, finely minced
- 1-1/2 teaspoons curry powder
- Juice and grated zest of 1 small lemon
- Salt and freshly ground black pepper to taste
- Olive oil for spraying
- Place garbanzo beans in a medium pot and cover with water. Bring to a boil, reduce heat, cover and simmer until tender, about 2 hours.
- In a large bowl, mash the beans with sesame seeds, parsley, garlic, curry, lemon juice and zest. Season with salt and pepper. Let stand at room temperature while you preheat the oven.
- Preheat oven to 375 degrees F.
- Spray a baking sheet with olive oil. Form bean mixture into 1/4-cup size patties.
- Place falafel on the baking sheet and spray generously with olive oil. You can also brush or rub olive oil on falafel if you don’t have a sprayer.
- Bake for 15 to 20 minutes or until falafel are lightly browned and heated through.
- Serve warm in pita bread, on salads, or crumbled over vegetables.