Photo: Erik Putz
Protein-packed falafels are easy to make at home. Stuff them in a pita pocket for a quick lunch.
1 540-mL can chickpeas, drained and rinsed
1/3 cup fine bulgur
4 garlic cloves
1 small onion
1 1/2 tsp ground cumin
1 1/2 tsp ground coriander
1/4 tsp salt
2/3 cup all-purpose flour
1/3 cup roasted red sweet pepper, finely chopped
4 tsp canola oil
4 pitas, halved
Whirl chickpeas with bulgur, garlic, onion, egg, cumin, coriander and salt in a food processor until finely chopped. Stir in flour and red peppers. Scoop batter into 1 tbsp balls.
Heat a large non-stick frying pan over medium. Add 2 tsp oil, then half of the falafel balls. Lightly press each with the bottom of a spoon to flatten. Cook until golden and warmed through, 2 to 3 min per side. Repeat with remaining 2 tsp oil and balls.
Protein 24g, Carbohydrates 119g, Fat 11g, Fibre 11g, Sodium 1300mg.
Originally published in the Today’s Parent September 2016 issue. Photo by Erik Putz.