Crispy Baked Falafel

• 份量: 25 servings
• 准备时间: 10 minutes
• 总时间: 30 minutes

配料

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)

步骤

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.

营养

• 每份大小: 4 falafel
• 卡路里: 310 kcal
• 总脂肪: 7 g
• 饱和脂肪: 1 g
• 不饱和脂肪: 5 g
• 反式脂肪: 0.01 g
• 钠: 523 mg
• 总碳水化合物: 49 g
• 膳食纤维: 14 g
• 总糖: 9 g
• 蛋白质: 15 g