Loving the BITE: Falafel

Our expert nutritionist, Kelli is busy having a baby today so I’m here to fill in with today’s Loving the BITE.  If you know me personally, or follow me on Twitter….odds are you’ve heard me talking about Falafel.  I have also written about it in the past, but because it truly is such a huge part of my diet I wanted to use it for today’s Loving the BITE.

Falafel is not just something for vegetarians, it is one tasty and nutrition non-meat meal for anyone.

Loving the BITE: Darryl’s Favorite Food of Alltime….Falafel

Ingredients:

  • 2 cups chickpeas (soaked and boiled) or 1 Can (19 oz) chickpeas
  • 1/2 chopped red onion
  • 1/8 cup chopped garlic
  • 1/2 cup fresh parsley
  • A couple pieces of Kombu (optional)
  • A little over 1/4 cup organic flour
  • A little under 1/4 cup olive oil
  • 2 tsp baking powder

Directions:

Mix it all up in a food processor or blender.  I find it mixes best if you first blend up the Onion and Garlic first, then add about half the chick peas and the remaining ingredients.  Once it’s mixed nicely, add the rest of the chick peas.

To cook, place mounds of mixture on a frying pan (I go with no oil on the pan) and cook sort of like a pancake, flipping over once cooked on the first side.  Put the patty’s into a pita, wrap or just by themselved…and add fresh vegetables (Spinach, cucumbers, whatever). Pour on one of your favorite sauces and you’re good to go.  Try experimenting with the sauce options and see what you like.

Comments:

Chickpeas – Also known as Garbanzo beans are a great low-fat complete protein.  They also provide an excellent source of molybdenum (an essential element in human nutrition).  Chickpeas are a great source of folic acid, fiber, and manganese as well.  Because they are such a great form of fiber, they can help lower cholesterol and improve blood sugar levels.  So, they would definitely be a good choice for diabetics and insulin-resistant cyclists.

Kombu - I listed Kombu as an optional ingredient to add to the recipe.  It’s a little difficult to find, but can be a great addition to your diet.  Kombu is a sea vegetable and recommended for its minerals, vitamins, and trace elements…including calcium, iron, potassium, zinc, and vitamins A,B complex, C, D, E, and K. It is also low in sodium and a great source of iodine.

Spinach – I highly recommend you adding spinach to your falafel wrap or pita.  It is such a great vegetable and it is suited nicely to this recipe.  It’s a great addition to your diet and for a list of the top ten reasons to eat it, check this out.

  • Courtney Stasny

    looks yummy!!!!  making it this week!  

  • http://www.facebook.com/amberausten Amber Austen

    I LOVE this one,… awesome recipe :)