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Try - 🧆 Healthy Air-Fryer Falafel
About This Recipe
🧆Makes about 16–18 small
Ingredients
Scale
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Note
Steps
1
👨‍🍳 Method
1. Drain and rinse the chickpeas very well.
2. Pat them dry with paper towel. This is important — wet chickpeas make soft falafel.
3. Put chickpeas, onion, garlic, coriander and parsley into a food processor.
4. Pulse until the mixture is finely chopped and crumbly, but don’t turn it into hummus.
5. Add cumin, coriander, paprika, oregano and pepper.
6. Add 1 tbsp flour and the lemon juice.
7. Pulse a few more times.
8. Test the mixture by squeezing some together. If it doesn’t hold, add another tablespoon of flour.
9. Refrigerate the mixture for 30 minutes.
10. Shape into small patties/balls — about 2–3 tablespoons of mixture each.
1. Drain and rinse the chickpeas very well.
2. Pat them dry with paper towel. This is important — wet chickpeas make soft falafel.
3. Put chickpeas, onion, garlic, coriander and parsley into a food processor.
4. Pulse until the mixture is finely chopped and crumbly, but don’t turn it into hummus.
5. Add cumin, coriander, paprika, oregano and pepper.
6. Add 1 tbsp flour and the lemon juice.
7. Pulse a few more times.
8. Test the mixture by squeezing some together. If it doesn’t hold, add another tablespoon of flour.
9. Refrigerate the mixture for 30 minutes.
10. Shape into small patties/balls — about 2–3 tablespoons of mixture each.
2
🔥 Air fryer
* Preheat to 190°C for about 3 minutes.
* Lightly brush/spray the falafel with olive oil.
* Place them in a single layer, leaving space between them.
* Air fry for 10 minutes.
* Turn them.
* Cook another 5–7 minutes, until golden and firm.
Note
Because air fryers vary, start checking around the 10-minute mark.
* Preheat to 190°C for about 3 minutes.
* Lightly brush/spray the falafel with olive oil.
* Place them in a single layer, leaving space between them.
* Air fry for 10 minutes.
* Turn them.
* Cook another 5–7 minutes, until golden and firm.
Note
Because air fryers vary, start checking around the 10-minute mark.
3
🥗 How I’d serve Tony’s
This could make a really good lunch:
1. 3–4 small falafel + wholemeal wrap + lettuce + carrot + cucumber + 1–2 tbsp hummus, with a little avocado if you want it.
2. Or make a falafel salad plate with plenty of vegetables.
For your particular plan, I prefer this approach to having a big pile of falafel because chickpeas are nutritious but still provide quite a bit of carbohydrate and energy.
This could make a really good lunch:
1. 3–4 small falafel + wholemeal wrap + lettuce + carrot + cucumber + 1–2 tbsp hummus, with a little avocado if you want it.
2. Or make a falafel salad plate with plenty of vegetables.
For your particular plan, I prefer this approach to having a big pile of falafel because chickpeas are nutritious but still provide quite a bit of carbohydrate and energy.
4
There’s no reason for your family to have a “healthy version” separately — make the same batch for everyone. They can add salt, chilli or whatever sauce they like to theirs. 👍
Nutrition Facts
Nutrition facts are based on 1 serving. If servings is not specified, 4 is assumed for the total recipe.
Nutrition facts are based on 1 serving. If servings is not specified, 4 is assumed for the total recipe.
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Calories175kcal8%
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Fat6g9%
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Saturated Fat1g5%
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Carbohydrates25g8%
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Fiber6g24%
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Sugar3g6%
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Protein7g14%
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Cholesterol0mg0%
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Sodium150mg6%
Percent Daily Values are based on a 2,000 calorie diet.
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