When I started eating plant-based, one of the “fast foods” I would always opt out for were falafels. I was so impressed by their taste and I just wanted to eat them forever. After looking up recipes online I noticed that they require lots of ingredients and have to be fried. Being as lazy as I am, I decided that I will never even try making falafels due to the mess that comes from frying things. That oil does hurt on your skin.
Like most of the food I cook, it is cheap to make, easy, requires almost no time and is baked instead of fried to avoid a mess and wash as few dishes as possible.
Easy Vegan Falafel
- 1 can chickpeas (260g drained)
- 1 onion
- 3 tbsp flour of choice
- 4 cloves garlic
- handful fresh parsley
- 1 tsp lemon juice (fresh or not)
- 1 tsp ground cumin
- ½ tsp cayenne pepper
- ½ tsp baking soda
- 1 tbsp olive oil
- Preheat oven to 190 C.
- If you don't have a food processor you need to finely chop veggies and smash the chickpeas well and basically mix all ingredients together as well as you can. If you have a food processor, just put it all together and mix!
- You can measure with a spoon but it is up to you how big you want to shape the balls now – put them lines up on a baking tray with baking paper.
- Bake for around 12 minutes, flip them around and then bake for 10 more.
- You will know they are ready when they look slightly golden.
- Put it in a salad
- Eat as a side dish with some vegan mayo
- Pack into a lunch
- Try it in a pita sandwich
A 1-ounce (28-gram) serving provides the following nutrients:
- Calories: 46
- Carbs: 8 grams
- Fiber: 2 grams
- Protein: 3 grams
- Folate: 12% of the RDI
- Iron: 4% of the RDI
- Phosphorus: 5% of the RDI
- Copper: 5% of the RDI
- Manganese: 14% of the RDI
The filling effects of the protein and fiber in chickpeas might actually lower your calorie intake throughout the day and at meals making this the perfect meal if you are on a diet and want to eat a bit less.
Being full of fiber chickpeas can also help you with digestion which means that if you have tummy problems this may one of the easiest vegan options for you.
Good for the heart – chickpeas are a great source of several minerals, such as magnesium and potassium, which are known for being able to help with heart health.
Best of all – chickpeas are super affordable, making falafels a great option for vegans on a budget or beginner vegans who do not want to spend too much money practicing making new meals. Roasted chickpeas make a great budget-friendly snack.
Chickpeas as a simple vegan snack
Chickpeas are so awesome because they can be used in so many different ways. One of my favorite things to do with chickpeas is to lay them down on a baking tray with baking paper, dry them up, cover them with some olive oil, spices and salt, bake them for a few minutes and then enjoy as a snack! Simple, easy and tasty!
Explore more side dish ideas here.