Updated: Dec 19, 2022
The star of the show: Chickpeas!
Chickpeas are a great addition to your diet. They are a great non-animal source of protein, and therefore great for vegetarians and vegans. They are also high in iron, rich in folic acid (a B Vitamin), and they are also full in fibre (100g of chickpeas contain almost one third of the recommended amount from the NHS - which is 30g/day). Fibre is important for many reasons, including keeping us fuller for longer, helping to manage blood sugar levels and also supporting our healthy digestion and help to support our gut microbiome!
Here is a recipe that you can try to make your own falafels from home (followed by a hummus recipe if you have some extra time!).
Time: Approximately 45 minutes - 1 hour
For the Falafel:
2 x 400g tins chickpeas - rinsed and drained
1 tbsp harissa paste
8-10 sprigs coriander chopped
2 garlic cloves diced
150g quinoa, cooked
1 lemon, zested
2 tbsp lemon juice
4 tbsp olive oil coconut oil for frying
For the coleslaw:
1/2 sweetheart or white cabbage, shredded
2 large carrots shredded
2 apples, shredded
coconut yoghurt/vegan mayonnaise to mix
In a food processor, blend the chickpeas, harissa paste, coriander and garlic together until almost smooth. Place the mixture into a large mixing bowl and add the quinoa, lemon zest, lemon juice and olive oil. Mix well to combine. Form into 10-12 patties. Preheat the oven to 180C.
In a frying pan, heat 1 tsp coconut oil over a medium-high heat. In batches, fry the falafel patties on each side until brown and crusty- about 2 minutes each side. Place the patties onto a baking tray and place in the oven whilst frying the rest. To make the coleslaw, shred the cabbage, carrots and apples using a grater. Add to a large bowl and starting with 2 tbsp of yoghurt/mayonnaise, mix to combine. Add more if required. To serve, add a large helping of coleslaw, lettuce/mixed leaves and two falafel burgers to the plate and top with a generous dollop of hummus.
You could also serve in a bun (as high quality bread as you can find) if you wanted to make it into a more filling dish.
If you're buying shop-bought hummus, try and find one that is made with olive oil rather than sunflower/vegetable oil.
Hummus is also super easy to make at home and you can store in the fridge to use as part of a healthy snack, so I'm also including a recipe here for you also:
Quick Hummus Recipe To Make At Home!
Serves: Enough for approximately 4-5 portions
Time: approximately 10 minutes
1 x 400g tins chickpeas - rinsed and drained
2 tbsp lemon juice
1 tbsp extra virgin olive oil
2 tbsp tahini (sesame seed paste)
1 garlic clove
Salt & Pepper to taste
In a food processor, blend all the ingredients together until your desired consistency is achieved (whizz it for longer if you like it smoother, or less if you like a more chunky hummus). Serve in a bowl, and drizzle with a little bit more olive oil and a pinch of paprika if feeling fancy!
Downloadable PDF also available for the falafel:
These blog artlces are written for educational & informational purposes only and are not a subsitute for medical advice.