Grilled Falafel
I love falafel but rarely eat it given that most kinds are fried. Just found this on the Internet and it looks like a wonderful option.
I love falafel but rarely eat it given that most kinds are fried. Just found this on the Internet and it looks like a wonderful option.
- 1 garlic clove minced
- 1 teaspoon curry powder
- 1 small onion finely chopped
- 1/4 teaspoon cayenne pepper
- 1 tablespoon fresh lemon juice
- 1 tablespoon extra virgin olive oil
- 1 cup cooked brown rice
- 1 can chickpeas drained and rinsed
- 3/4 cup breadcrumbs
- 1 cup loosely packed cilantro leaf
- 1 cup loosely packed flat leaf parsley
- 4 pita bread, whole-wheat or white
- 4 pieces green lettuce
- 4 slices tomatoes
- Carbohydrate 69.9599512991805 g
- Cholesterol 0 mg
- Fat 5.56300836440675 g
- Fiber 8.26339641533486 g
- Protein 12.5776477301867 g
- Saturated Fat 0.958079390144622 g
- Serving Size 1 1 serving(s) (253g)
- Sodium 628.212215518669 mg
- Sugar 61.6965548838456 g
- Trans Fat 0.802291315003767 g
- Calories 379 calories
Step-by-step
- Heat the oil in a medium, non-stick skillet over medium-high heat.
- Sauté onion and garlic until the onion is soft and the garlic golden, about 4 minutes.
- Let cool.
- Place the sautéed onion in a blender or food processor.
- Add the chickpeas. Pulse to coarsely chop the beans.
- Add cilantro, parsley, rice, curry and cayenne. Pulse until all ingredients are finely chopped and evenly distributed.
- Turn the mixture into a bowl.
- Add the juice and 1/4 cup of the bread crumbs.
- Have the remaining bread crumbs ready in a shallow dish or bowl.
- With your hands, knead the chickpea mixture until it is like a moist dough.
- Scooping up 1/4 cup at a time, form the chickpea mixture into patties.
- Coat lightly with remaining breadcrumbs.
- Repeat, making eight 3-inch patties.
- Heat the grill, griddle, or cast iron skillet. Brush lightly with oil.
- Place the patties down an inch apart.
- Cook 4 minutes, until brown in spots.
- Turn and cook another 4 minutes, to brown lightly on second side.
- Or, heat the broiler and place the falafel in a shallow foil-lined pan.
- Broil 3 minutes, turn and cook on the other side for 3 minutes.
- Serve immediately on whole-wheat pita with lettuce and sliced tomato.
A Busy Mom's Quick & Healthy Grilled Falafel Recipe
As a working mom, time is always of the essence. Weeknights are a whirlwind of school pick-ups, homework help, and dinner prep – often leaving me feeling exhausted and short on inspiration for healthy meals. That’s why I’m always on the lookout for quick, easy, and nutritious recipes that the whole family will enjoy. And that's how I discovered this incredible grilled falafel recipe – a true game-changer in my kitchen.
I’ve always loved falafel, but the deep-fried versions are heavy and often leave me feeling sluggish. This grilled variation, however, is a revelation! It's light, crispy, and packed with flavor. The grilling process gives the falafel a delightful smoky char without adding excessive oil, making it a guilt-free indulgence that fits perfectly into my healthy eating plan. Plus, it’s incredibly versatile. I love serving these falafel patties in whole wheat pitas with crisp lettuce and juicy tomatoes, creating a satisfying and refreshing meal that's ready in under 30 minutes.
What makes this recipe so special? It's the perfect blend of simplicity and flavor. The combination of chickpeas, herbs, spices, and a touch of lemon juice creates a vibrant and delicious patty. The grilling method adds a smoky depth that elevates the dish beyond the ordinary. And the best part? It requires minimal chopping and prep time. This recipe has quickly become a staple in my meal rotation. My kids love them, which makes mealtimes a little less stressful!
Beyond the ease and deliciousness, this recipe offers nutritional benefits. Chickpeas are a great source of protein and fiber, contributing to feelings of fullness and satiety. They're also packed with essential vitamins and minerals, making this meal a healthy and hearty option for the entire family. The addition of fresh herbs like cilantro and parsley brings a refreshing twist and adds essential vitamins. It's a win-win – satisfying both my need for a quick weeknight dinner and my desire for healthy, wholesome food.
Tips and variations:
- Experiment with spices: Feel free to adjust the spices to your liking. A pinch of cumin or coriander would complement the flavors beautifully.
- Add some heat: For those who enjoy a spicier kick, increase the amount of cayenne pepper.
- Get creative with toppings: Don't be afraid to explore different toppings! Hummus, tahini sauce, or a dollop of yogurt are fantastic additions.
- Make it a meal prep marvel: Prepare the falafel mixture ahead of time and store it in the refrigerator. Then, simply grill the patties when you're ready to eat. This is great for busy weeknights.
- Leftover magic: Leftover falafel patties are delicious cold, or you can reheat them in a pan or the microwave.
This grilled falafel recipe is more than just a meal; it's a testament to the power of simple, healthy eating, even amidst the chaos of everyday life. It's a recipe that has truly simplified my weeknights while delivering a delicious and nutritious meal that my family loves. I hope you enjoy it as much as we do!
