Crispy-on-the-outside Baked Falafel
Love the taste of falafel, but afraid to tackle the deep-fryer? And why the Mediterranean diet is awesome!
There are some days when you want to sink your teeth into a crispy-on-the-outside, soft-on-the-inside treat without the deep fryer.
And just what exactly is the Mediterranean diet, anyhow?
Estimated time: 30 minutes
Effort/Skill: Easy
Preheat oven: 400F
Ingredients & Directions
Falafel
1 big can chickpeas (796 ml)
¼ cup water
1 cup chickpea flour (can substitute with ½ wheat flour/ ½ chickpea flour if desired)
1 tbsp cumin
½ lemon juiced
4 cloves garlic
1 red onion, chopped
½ cup fresh dill
½ tsp salt
½ tsp pepper
1 -2 tbsp avocado oil
1-2 tbsp sesame seeds
Dill Sauce
½ cup vegan mayonnaise (or 1 mashed avocado)
½ cup fresh dill, finely chopped
½ lemon - juiced
Serve with:
Hummus
Toasted walnut pieces
Cherry tomatoes
Cucumber, diced
Brown rice
Instructions
Preheat oven to 400F.
In a blender, combine chickpeas, lemon, onion, garlic and cumin. Blend until coarsely combined.Gradually alternate flour and water until a sticky dough forms. Place mixture in a bowl and stir in chopped dill.
Add flour to your hands and roll dough into small balls. Place on a parchment lined baking sheet with some room around the edges. Drizzle avocado oil over top of the falafel balls and top with sesame seeds. Flatten each ball into a patty and bake for 12-15 minutes, flip and bake for another 10-12 minutes or until golden brown.
Remove from oven.
Prepare dill sauce by mixing ingredients in a bowl. Set aside.
Toast some walnuts over medium heat in a pan.
Serve falafel over rice with your favourite hummus, tomatoes, cucumber and dill sauce. Top with some toasted warm walnuts and enjoy!
NOURISHED FACT
Mediterranean Diet
You’ve probably read or heard something good about the Mediterranean diet and thought about how it might work for you.
First, the Mediterranean diet focuses on loads of plant-based foods (fruits, vegetables, whole grains, beans, nuts and seeds). There’s minimal in this diet that is processed and most of the food is local and in season. Dessert is usually fruit and the baked treats are consumed just a few times a week. Dairy is not a big part of the diet. But fish is eaten as the primary source of meat. Other meats (poultry and red meat are consumed in very low amounts). Olive oil is the main fat and wine is a part of the meal (moderate serving).
There are many claims associated with the Mediterranean diet including preventing heart disease and cancer. While studies have shown evidence that points to lowering the risk of cardiovascular disease, the root cause of disease prevention may be a combination of factors (1).
Take for example, olive oil, a constituent of the diet. Oleic acid and antioxidants are responsible for some of the health benefits associated with this oil. Omega-3 fatty acids, EPA and DHA, have been shown to demonstrate benefits to cardiovascular health (2).
There’s also been studies that have shown inflammation markers have been lowered as a result of this diet (3). Brain health has also been shown to be boosted thanks to the benefits of the Mediterranean diet (4).
Should you consider the diet?
Your needs may vary and you should always consult with your doctor or naturopath before embarking upon a change in your nutrition habits. Considering more whole food plant-based meals is always healthy. Incorporating local, in-season fruits and veg’s is also a smart way to feel good.Not just for your health, but for the health and wealth of your local farmer’s market.
Sources: (1)Murray, Michael T.; Pizzorno, Joseph. The Encyclopedia of Natural Medicine Third Edition (p. 154). (2)Ibid, p. 156. (3)Ibid, p. 161. (4)https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
