Beet Falafels

Friday, March 08, 2019. Author Florence Samuels

Beet Falafels

These falafels make a great vegetarian source of complete protein, helping to maximize your muscle gain post workout. They're rich in nitrate, which supports healthy blood flow and blood pressure; while the high folate and iron content also help to maintain a good circulation. This recipe also gives you have the option to bake or fry the falafels. 

Serves 5

 

Ingredients

1 Cooked beetroot

240 g Cooked chickpeas

2 Garlic cloves

1/2 tsp Cumin

1 tsp Salt

1 bunch Coriander

7 ml Lemon juice

 

Instructions

1. If baking, preheat the oven to 350 F (180 C). (If frying, proceed to step 2).

2. In a blender or with a potato masher, combine all ingredients until it reaches a smooth mixture.

3. Scoop the mixture by the tablespoon, roll into balls with your hands.

Baking:

4. If baking , place falafels onto a lined baking sheet.

5. Bake for 15 minutes, turning halfway through, until lightly browned.

Frying:

4. Heat a frying pan with 1 cm of oil over medium heat and carefully place the falafels into the oil.

5. Cook for 2 minutes on each side, turning carefully to keep the falafel intact.

6. When the falafel is lightly browned on all sides, place onto kitchen roll to absorb the excess oil. 

7. Cool for 5 minutes before serving.

 

Nutritional profile per serving

Note, this information applies to the baked falafels. Frying the falafels will increase the fat content. 

Total calories: 79 kcal

Protein: 4 g (21% of total calories)

Carbs: 13 g (68% of total calories)

Fat: 1 g (11% of total calories)

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