Recipe: Oil-free baked falafel bites
This baked, lightened-up take on traditional falafel will leave you feeling light and energized, and not at all weighed down.
For the falafel
- 3 cloves garlic
- 1/2 cup (125 mL) red onion
- 1/3 cup (75 mL) packed fresh cilantro leaves
- 1/3 cup (75 mL) packed fresh parsley
- 1 (15-ounce/425-g) can chickpeas, drained and rinsed
- 2 tablespoons (30 mL) ground flaxseed
- 1/4 cup (60 mL) plus 6 tablespoon (90 mL) or Sprouted-Grain Bread Crumbs (see page 281)
- 1/2 teaspoon (2 mL) ground cumin
- 1⁄2 teaspoon (2 mL) fine-grain sea salt
For the tomato-cucumber salsa
- 1 1/2 cups (375 mL) grape tomatoes
- 1/4 cup (60 mL) red onions
- 1/4 cup (60 mL) fresh cilantro
- 1 tablespoon (15 mL) fresh lime juice
- 1/2 cup (125 mL) diced cucumber Fine-grain sea salt
- Leaves from 1 head of Bibb, Boston, or romaine lettuce
- Lemon-Tahini Dressing
1 Make the Falafel: Preheat the oven to 400°F (200°C). Line a large rimmed baking sheet with parchment paper.
2 In a food processor, pulse the garlic to finely chop it. Add the onion, cilantro, and parsley and process until minced. Add the chickpeas and process until the mixture forms a coarse dough and holds together when pressed between your fingers.
3 Transfer the mixture to a large bowl and stir in the flaxseed, 1/4 cup (60 mL) bread crumbs, cumin, and salt until combined.
4 Shape the mixture into small patties, using about 1 tablespoon (15 mL) dough for each and pressing each firmly to hold its shape. Repeat until you have used all of the chickpea mixture.
5 With a pastry brush, brush a few drops of water onto each flat side of the patties. One at a time, roll the patties in 6 tablespoons (90 mL) bread crumbs, pressing down on each side so the bread crumbs stick. (The crumbs don't tend to stick that well, so you have to make an effort to press them into the pastry.) Repeat until all of the patties have been coated.
6 Bake the falafel until golden brown, about 30 minutes, flipping once halfway through the baking time.
7 Make the tomato-cucumber salsa: In a food processor, combine the tomatoes, onion, cilantro, and lime juice and process until roughly chopped. Stir in the diced cucumber and salt to taste.
8 To assemble, arrange the lettuce leaves in a single layer on a serving tray. Place 1 falafel in the center of each lettuce leaf. Top with some of the tomato-cucumber salsa and a drizzle of lemon-tahini dressing.
Makes 22 bite size falafel.
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Excerpted from The Oh She Glows Cookbook: Vegan Recipes to Glow from the Inside Out by Angela Liddon. Recipes Copyright © 2014 Angela Liddon, Photography copyright © 2014 David Biesse, Eric Liddon and Angela Liddon. Excerpted by permission of Penguin Canada Books Inc., Toronto. All rights reserved.