The Food Coach

Free Healthy Recipe - Baked Falafel and Golden Flaxseeds

Dairy free, Gluten free, Low fat, Low GI, Wheat Free

While making falafel it occurred to me that the word palaver, meaning fuss or bother should be substituted for falafel, coining a new phrase "What a falafel". But don't let me put you off! OK so they are a bit of effort compared to a packet mix deep fried feast from the takeaway, but for the improved health properties, and taste, it's well worth it.

In this recipe, the delicious flax seed coating adds numerous health benefits. Flax seeds are a rich source of lignans, helping to protect the body from oestrogen related cancers and regulating hormone levels.

A food processor is an absolute must when making these so if you don't have one already, it's a great excuse to go shopping.

Ingredients
200 grams dried broad beans, soaked overnight and peeled
100 grams dried chickpeas, soaked overnight
3 cloves garlic
1 bunch coriander, roughly chopped
1 large bunch flat leaf parsley, roughly chopped
2 tsp cumin seeds, dry roasted and ground in a pestle and mortar
1 tsp coriander seeds, dry roasted and ground in a pestle and mortar
½ onion grated
30 grams besan flour
egg
2 tbsp olive oil
¼ cup golden flax seeds, roughly ground
Method

Preheat the oven to 180C.

Dry roast and grind the spices and set aside. Drain and rinse the broad beans. Place Ĺ of the soaked broad beans in a pan with fresh water and bring to the boil. Reduce to simmer for 10 minutes until the beans are tender.
Drain the cooked beans and transfer them to the food processor with the remaining uncooked broad beans and chickpeas and process until smooth. Add the oil, egg, garlic, onion, baking powder, ground cumin and coriander seeds, besan flour and seasoning and pulse until well combined. Finally add the coriander and parsley, pulse for a further minute and transfer the mixture to a large bowl. Using a spoon and your hands, mould flat balls (approx 3 - 4 cm in diameter and 1 cm thick).

Roughly grind the golden flaxseeds. Dip each falafel into the ground flaxseeds to coat each side. Lay on a baking sheet lined with baking paper. Cover with foil and bake in the oven for 25 minutes turning them once after 15 minutes.

Note: Golden flaxseeds contain more protein than brown flaxseeds with less Omega 3 essential fat. This makes them less susceptible to oxidize and more suitable for baking. They can be found in health food stores.

Makes 24 servings (serve = 1 falafel)

Scale recipe to serves

Prep Time: overnight + 20
Cooking Time: 25 mins
Ready in: 50 mins


Suitable for:
Dinner, Finger Food, Lunch, Snack

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Nutritional Information - Per Serve
Kj 278 kj
Calories 66 kcal
Fat 3.7 g
Saturated Fat 0.5 g
Total Carbohydrate 5.5 g
Total Protein 3 g
Fibre 2.4 g