Sheet Pan Freezer Falafel

• khẩu phần: 10 servings
• thời gian hoạt động: 20 minutes
• tổng thời gian: 1 hour

Nguyên liệu

1 medium white onion

4 15-oz cans chickpeas (drained, 425 g each)

6 cloves garlic

2 cups Italian parsley (about 2 bunches, flat leaf parsley, thick stems removed)

1 cup cilantro (about 1 bunch, thick stems removed)

½ cup dill (about 1 0.5-oz pckg, thick stems removed)

¼ cup flour (can sub chickpea flour for gluten-free)

2 Tbsp lemon zest (grated)

2 tsp cumin

2 tsp coriander

1 tsp salt

1 tsp baking soda

½ tsp ground black pepper

1 cup egg whites

1 medium bell pepper (finely diced)

1 cup crumbled feta cheese

10 large tortilla wraps (Ole Extreme Wellness low-carb tortillas are my favorite for this recipe)

To cook: cooking spray

To serve: hummus or tzatziki

Hướng dẫn

Chickpeas

Blitz Chickpeas: Preheat oven to 375°F (186°C). Add 1 medium white onion (cut into chunks) into your food processor. Drain 4 15-oz cans chickpeas, then add them. Pulse until everything is broken down.Depending on the size of your food processor, you may need to work in batches or stir a few times between blending.

Add herbs

Add Herbs: Either remove half of the chickpea mixture or scooch it to one side of the food processor, then add 6 cloves garlic, 2 cups Italian parsley, 1 cup cilantro, and ½ cup dill. Pulse until blended.

Stir: Transfer mixture to a large bowl, then stir in ¼ cup flour, 2 Tbsp lemon zest, 2 tsp cumin, 2 tsp coriander, 1 tsp salt, 1 tsp baking soda, ½ tsp ground black pepper, and 1 cup egg whites.

Bake: Lightly grease a large (10 x 15 x 1-inch) nonstick rimmed baking sheet. Spread the falafel mixture onto the sheet, using a spatula to create a smooth layer. Bake for 40 to 45 minutes, or until golden brown and firm in the center of the pan (a toothpick inserted should come out clean). Once cooled, cut into 10 rectangular pieces.

Assemble: Place a falafel patty into each tortilla, topping with bell pepper and feta before wrapping up.

Freeze: Wrap each in either parchment paper, foil, or plastic wrap, then store them all in a large freezer-safe container or baggie for up to 3 months.

Serve: When ready to eat, wrap your frozen falafel wrap in a damp paper towel. Microwave for 2 minutes, or until middle is no longer cold. For best results, pop it in the air fryer for 2 to 3 minutes after microwaving to crisp up the outside. Enjoy dipped in hummus or tzatziki!

Dinh dưỡng

• Kích thước Khẩu phần: 1 falafel wrap
• Calo: 413 kcal
• Tổng Chất béo: 9.5 g
• Chất béo bão hòa: 2.9 g
• Cholesterol: 13 mg
• Natri: 1262 mg
• Tổng Carbohydrate: 70 g
• Chất xơ: 25 g
• Tổng Đường: 10 g
• Chất đạm: 25 g