Falafel in a Jiffy

We all have day when we just need to get something together for lunch or dinner in a hurry, and not skimp on flavor or nutrition.

Falafel are made from garbanzo beans, (sometimes fava beans too), onions, parsley, garlic and spices… all very healthy ingredients.

Garbanzo beans contain concentrated supplies of antioxidant phytonutrients. The mineral manganese – a key antioxidant in the energy-producing mitochondria found inside most cells – is also provided in excellent amounts by garbanzo beans.

Garbanzo bean fiber can be metabolized by bacteria in the colon to produce relatively large amounts of short chain fatty acids. These provide fuel to the cells that line your intestinal wall. The fiber from garbanzo beans helps supports the energy needs of your intestine.

Thankfully there are a couple of brands that contain no fillers or preservatives, so in a pinch, you can make a delicious meal in less than 30 minutes.

In my opinion, the best brands are those that are made in Lebanon… but then I grew up on that recipe and prefer it to others.  Whole Foods and Mid East markets carry boxed mixes.  Read the label and watch out for brands that include Wheat flour!

Making the Falafel Burgers

I always add more chopped parsley to any mix I buy… about 1/4 c. per  batch.  Follow instructions, and let mix soak in the water.

In the meantime, slice tomatoes, pickles, and white onions thinly and arrange on a plate.

Make the Tahini Sauce

  • 1 c. organic Sesame Tahini
  • 2 small Garlic cloves, mashed well with 1/4 tsp. Sea Salt
  • 1/4 c. organic Lemon Juice
  • 2 Tbs. organic Parsley, chopped
  • 1/4 c. + cold Water, enough to give sauce the consistency of Ketchup.

Pour lemon into garlic and salt mush, and stir well.

Add to Tahini sauce along with 1/4 c. water. Stir.  Tahini will thicken first (due to chemical reaction to lemon juice.  Keep stirring and adding water in 2 Tbs. increments until consistency is reached.

Add parsley and stir. Will keep for 1 week in refrigerator.

When mix is ready, heat oven to 375 degrees. If you have a falafel mold, use it to make the falafel.. otherwise shape into balls the size of large walnuts and flatten slightly.

Brush a baking sheet with olive oil, and place falafel on the sheet as you make them.  When done, brush the tops with olive oil, and bake for 20 – 25 minutes or until crisp on the edges.

Serve warm with a salad and whole wheat pita bread or Gluten Free tortillas.

~ Sahtein!

Advertisements

2 thoughts on “Falafel in a Jiffy

  1. great. for those of us who don’t have the BOSS and don’t want to deep fry this delicious and sacred patty. thanks hoda. Should the sheet be placed on the third rack in the oven?

    1. Diana, I use the center of the oven for most of my baking. I like falafel crisp on the outside, so not too far from heating element. But, if you have a gas stove you should decide where is best to get the same results. Sahtein.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s