Add cilantro, parsley, garlic, red onion, and lemon juice to a food processor. Process until just chopped. Add garbanzo beans and pulse until desired consistency. Stir in garbanzo bean flour, baking powder, cumin seeds, coriander seeds, cayenne pepper, and salt.
Recipe
Author
Hy-Vee Test Kitchen
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Description
This Middle Eastern staple has made its way into the street food scene. Packed with protein, fresh herbs, and spices, we can't seem to get enough of this vegan-friendly dish.
Watch how this recipe comes together on an episode of Healthy You on HSTV.com.
Servings and Ingredients
Ingredients
Serves 4
| Quantity | Ingredient | Add |
|---|---|---|
| 1 bunch(es) fresh cilantro, stems removed | ||
| 1 bunch(es) fresh parsley, stems removed | ||
| 4 clove(s) garlic, chopped | ||
| ½ medium red onion, cut into chunks | ||
| 2 tbsp. fresh lemon juice | ||
| 2 (15-oz. each) cans Hy-Vee no-salt-added garbanzo beans, rinsed and drained | ||
| ¼ c. garbanzo bean flour | ||
| 1 ½ tsp. Hy-Vee baking powder | ||
| 2 tsp. whole cumin seeds | ||
| 1 tsp. whole coriander seeds | ||
| 1 tsp. Hy-Vee cayenne pepper | ||
| Hy-Vee salt, to taste | ||
| 2 tbsp. Gustare Vita olive oil | ||
| Cornmeal, as needed |
Things To Grab
- Food processor
- Medium skillet
Directions
Heat a medium skillet over medium-high heat; add olive oil. Shape falafel into 1 dozen 3-inch balls. Roll in cornmeal and place into skillet. Sear 3 to 4 minutes or until falafel is brown on all sides.
Hyvee Culinary Expert Tip
You can also bake the falafel to cut calories. Preheat oven to 375 degrees. Line a large baking sheet with parchment paper; spray with nonstick spray and sprinkle with cornmeal. Shape falafel into balls and sprinkle with additional cornmeal; spray with nonstick spray. Bake 10 minutes, or until falafel is heated through.
Serve in pita pockets spread with hummus, or on top of a hearty salad drizzled with chimichurri sauce.
Nutrition facts
Servings
290 Calories per serving
3 pieces
Amounts Per Serving
- Total Fat: 11g
- Cholesterol: 0mg
- Sodium: 220mg
- Total Carbohydrates: 42g
- Protein: 11g
Daily Values
0%
Iron 30%
0%
Calcium 20%
0%
Vitamin D 0%
0%
Potassium 6%
Recipe Source:
Hy-Vee Test Kitchen