Roasted Red Pepper and Spinach Falafel

Name: Roasted Red Pepper and Spinach Falafel
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Middle Eastern
Ingredients: 1 (15-ounce) can chickpeas, rinsed and drained; ⅓ cup chopped red onion; 4 cloves garlic, coarsely chopped; ½ cup packed fresh parsley, destemmed; ½ cup jarred roasted red peppers (see Tip), drained; 1 cup baby spinach; 2 teaspoons ground cumin; 2 teaspoons sweet paprika; 1 teaspoon ground coriander; 1 teaspoon freshly ground black pepper; ⅛ teaspoon cayenne pepper; ⅛ teaspoon salt; 2 teaspoons extra-virgin olive oil; 1 tablespoon fresh lemon juice; About ¼ cup chickpea flour (or other flour); 2 tablespoons black or white sesame seeds (optional); ½ cup nonfat (0%) plain Greek yogurt; ⅓ cup peeled and grated cucumber; 1 tablespoon minced fresh dill; 1 teaspoon fresh lemon juice; ¼ teaspoon minced garlic

9 steps

Prep:15minCook:30min

Falafel is a traditional Middle Eastern dish of spiced, mashed chickpeas that are formed into small balls and deep-fried. This version lowers the fat and calories by baking the falafel, and boosts the nutrition cont ent by adding rich-tasting roasted red peppers and some spinach for added fiber, vitamins, and minerals. Falafel is something I make often, as it is easy to prepare, easy to customize, freezes well, and is a healthy, filling meal high in plant-powered protein. Serve with a dollop of tahini (sesame paste) or the accompanying tzatziki—where the traditional full-fat regular yogurt is swapped out for protein-rich nonfat (0%) Greek yogurt—and a side of Quinoa Tabbouleh.

Updated at: Thu, 30 May 2024 19:28:24 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories180.8 kcal (9%)

Total Fat5.2 g (7%)

Carbs25.3 g (10%)

Sugars4.9 g (5%)

Protein10.1 g (20%)

Sodium287.3 mg (14%)

Fiber6.3 g (22%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Make the falafel: Preheat the oven to 375°F. Line a baking sheet with parchment paper.

Step 2

In a food processor, combine the chickpeas, onion, garlic, parsley, roasted red peppers, spinach, cumin, paprika, coriander, black pepper, cayenne, salt, olive oil, and lemon juice. Pulse several times, then blend until fully incorporated but not entirely smooth, as you want a bit of texture.

Step 3

Scoop out the falafel mixture into a large bowl and add the chickpea flour 1 tablespoon at a time until you have a workable dough that isn’t too sticky but is still a bit wet.

Step 4

Place the sesame seeds (if using) in a small bowl.

Step 5

Using a large spoon, measure out portions of the mixture and form into golf ball-size balls (I usually get 12 balls but you can make as many or few as you like). If you are using the optional sesame seeds, roll the balls in the seeds. Place the falafel on the lined baking sheet and flatten them a bit with the palm of your hand.

Step 6

Transfer to the oven and bake until browned, about 30 minutes, turning halfway through.

Step 7

While the falafel are baking, make the tzatziki: In a small bowl, stir together the yogurt, cucumber, dill, lemon juice, and garlic. Refrigerate until ready to use.

Step 8

Serve the falafel with the tzatziki sauce. These also make a great appetizer.

Step 9

TIP: You can make your own roasted red peppers using the following technique: Preheat the oven to 450°F. Rinse and dry red bell peppers and place on a small baking sheet. Roast until the skins are charred, 25 to 30 minutes, rotating at the halfway point. Remove the peppers from the oven and place in a bowl to cool. Once cooled, gently remove the stem, then peel off the skin and remove the inner membrane and seeds.

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