Department of Health & Human Services
Premiers Active April

Tasty Falafel

Did you know that chickpeas count as a vegetable?

They sit within the legume family which is part of the vegetable food group. Chickpeas are a great addition to salads, curries and stews. Try whipping up our yummy falafel recipe for a healthy protein and vegie packed snack. Serve them with a side of your favourite dip (extra points for a vegie based one like a beetroot dip!).

Serves: 20

Ingredients

  • 2 x 400g cans chickpeas, drained
  • 2 tbsp of ground coriander
  • 2 tbsp of ground cumin
  • 3 cloves garlic
  • 1 cup coriander, finely chopped
  • ½ cup flat leaf parsley, finely chopped
  • ½ red onion, finely chopped
  • 1/3 cup self-rising flour
  • 1 egg lightly beaten
  • Extra virgin olive oil for shallow frying

Method

  1. Add chickpeas to a food processor until they are finely chopped and combined. Transfer to a mixing bowl.
  2. Add spices, garlic, herbs and onion to the chickpeas. Mix well.
  3. Stir in flour and egg.
  4. Using your hands, form little patties from the mixture about 4cm wide, squeezing them very firmly.Place on a baking tray and refrigerate for 30 minutes.
  5. Heat oil in a non-stick frying pan. Place half of the falafels into the hot oil, turning with the slotted spoon and when cooked place on a paper towel. Add more oil to the frying pan and repeat the process with the remaining falafel. For a healthier option: oven bake falafels at 180°C.
  6. When all the falafel are cooked, place on the serving plate with lemon wedges and beetroot dip.

Recipe Source

activeapril-nutrition-logo

 

Recipe supplied by Nutrition Australia Vic Division.

For more recipes visit www.tryfor5.org.au

 

Last updated: March 20, 2018 at: 9:25 am

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Daily Activity Tips

Have your kids help out in the kitchen. Let them be part of the food preparation-kids who are involved in the cooking process tend to have a better respect for the food.

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