Crispy Baked Falafel

• 分量: 25 servings
• 調理時間: 10 minutes
• 総時間: 30 minutes

材料

1 lb dried chickpeas (about 3 cups dried)

1 medium onion

2 garlic cloves

1 cup cilantro

1 cup parsley (flat-leaf)

2 ¼ Tbsp falafel spice

1 tsp sea salt

1/2 Tbsp baking powder

1 Tbsp vegetable oil (to brush the falafel)

手順

Place dried chickpeas in a large bowl, cover with cold water, and soak for 6-12 hours. Drain and rinse well.

In a food processor, blend the onion and garlic until finely chopped. Add chickpeas and process into a coarse mixture. Add parsley and cilantro, and pulse to combine.

Transfer to a bowl and mix in salt, falafel spice, and baking powder. Add a spoonful of chickpea flour if the mixture feels too loose. When you're ready to cook, add the baking powder and mix.

Shape into small balls or patties using about 2 tablespoons per falafel ball.

Arrange the patties onto a greased or parchment paper-lined baking sheet and generously brush or spray with oil.

Bake at 400ºF (200ºC) for 14–15 minutes. Flip gently, then bake for another 10–12 minutes until golden and crispy.

Serve warm or chilled, in wraps, bowls, or with dips and salads.

栄養

• サービングサイズ: 4 falafel
• カロリー: 310 kcal
• 脂肪総量: 7 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 5 g
• トランス脂肪: 0.01 g
• ナトリウム: 523 mg
• 炭水化物総量: 49 g
• 食物繊維: 14 g
• 糖質総量: 9 g
• タンパク質: 15 g