Falafel | Ta'meya

The falafel is like a middle eastern vegan hamburger. There are many versions, but the one I bring you here today, is the Egyptian version, made with dried, soaked and shelled broad beans. ​

In Portugal or in the UK, it may be more difficult to find peeled dried beans, but you can find them with the peel and then peel.
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Broad beans are extremely nutritious, are a good source of vegetable protein, are rich in soluble fiber, which helps with proper bowel function and can help improve blood cholesterol levels.
Broad beans are also good sources of magnesium and copper. These two minerals can help to strengthen bones. Broad beans also contain folate, an important nutrient, especially for pregnant women, to prevent baby's spina bifida.

1 cup of cooked broad beans (170 g) contains 190 calories, 13 g of protein and 9 g of fiber.
Because they are rich in fiber and protein, they can help with weight loss, as fiber and protein help to regulate appetite, promoting satiety and consequently making you eat less total calories.

Ingredients for falafel

Ingredients (makes 24 falafel)

• 566 g soaked broad beans or fava beans (without skin)
• 1 small onion
• 120 g green onions
• 2 garlic cloves
• 1 bunch of fresh coriander
• 1 teaspoon of cumin
• 1 teaspoon of coriander powder
• ½ teaspoon of salt
• 1 teaspoon of black pepper 

To bake

• 2 tablespoons of sesame seeds
• ½  teaspoon of cumin powder
• ½  teaspoon of coriander
• 50 ml olive oil

Method

1. Soak the dried broad beans (without skins, if possible) in cold water overnight. Remove the skins, if not already removed.
2. In a blender, blend the beans, and add the remaining ingredients (apart from the spices). Blend it very well until you get a very smooth paste.
3. Add the spices and the salt and stir very well.
4. In a small bowl, mix the sesame seeds with the cumin powder and coriander powder.
5. Heat the oil in a small pan.
6. Make balls 2 to 4 cm in diameter, 1 cm thick. On top, pour sesame seeds, cumin and coriander powder, on both sides.
7. On an oven tray, place a sheet of baking paper, brush with oil, and place the balls on top. Brush with oil on top. Bake in the oven until golden, about 30 to 40 minutes.
8. Place the balls on absorbent paper.

Serve as a starter or side dish with a salad and bread. It is delicious with tahini sauce. Click here to check the recipe.

Recipe tips

• So that the paste doesn't get in your hands, soak your fingers in water, before making each ball.
• You can freeze part of the mixture (without the spices). Then just thaw, add the spices, stir well. Make the balls and bake them.

Did you like this recipe?

Joana Jardim
Registered Dietitian in the UK
Founder of Your Diet Advice