Lupini Falafel: A Healthy Twist on a Classic Appetizer
Falafel is a beloved Middle Eastern dish traditionally made with chickpeas or fava beans. However, this unique variation uses lupini beans, providing a fantastic plant-based protein alternative with a slightly nutty flavor. These falafel are crispy on the outside, tender on the inside, and packed with vibrant herbs and spices. Perfect for serving as an appetizer, snack, or even a light meal, they offer a fresh and nutritious twist on the classic recipe.
Ingredients
| Ingredient | Quantity |
|---|---|
| Lupini beans | 300g |
| Breadcrumbs (Pangrattato) | 80g |
| Tahini | 40g |
| Egg | 1 |
| Sesame seeds | 10g |
| Ground cumin | ¼ teaspoon |
| Sweet paprika | ½ teaspoon |
| Ground turmeric | ½ teaspoon |
| Fresh parsley (chopped) | To taste |
| Fresh dill (chopped) | To taste |
| Salt | To taste |
| Peanut oil (for frying) | As needed |
Nutritional Information (per serving, approx. 1 falafel)
| Nutrient | Amount |
|---|---|
| Calories | ~90 kcal |
| Protein | 3g |
| Carbohydrates | 12g |
| Fat | 4g |
| Fiber | 2g |
| Sodium | 100mg |
Instructions
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Prepare the Lupini Beans:
- Begin by washing the lupini beans thoroughly. If you’re using dried lupini beans, ensure they’ve been soaked for several hours or overnight before cooking them. Once soaked, drain and discard any skins. If you’re using canned lupini beans, simply rinse them well.
- Place the lupini beans in a food processor or blender. Process until the mixture forms a smooth paste, similar to a hummus texture.
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Flavor the Mixture:
- Add salt, the egg, and freshly chopped dill and parsley to the lupini puree. Pulse a few times to combine evenly.
- Stir in the tahini, which will add richness and a subtle sesame flavor to the mixture.
- Add the breadcrumbs to help bind the mixture and give the falafel the right texture. You can use a spatula to mix well, ensuring everything is evenly incorporated.
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Seasoning the Falafel:
- Add the cumin, sweet paprika, and turmeric to the mix. These spices are essential in giving your falafel that signature earthy and aromatic flavor. Taste the mixture and adjust the seasoning with extra salt, if needed.
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Forming the Falafel:
- Once the mixture is ready, take small portions and shape them into compact, round balls or small patties. The size of your falafel depends on your preference, but typically, they are about the size of a golf ball.
- If you have a falafel scoop or a spoon, you can use these tools for even portions. Place the formed falafel on a tray lined with parchment paper, ready for frying.
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Frying the Falafel:
- In a large frying pan, heat enough peanut oil to cover the bottom of the pan to a depth of about 2 inches. The oil should reach approximately 180°C (350°F) for optimal frying.
- Carefully place the falafel into the hot oil, ensuring not to overcrowd the pan. Fry the falafel in batches, turning them occasionally, for about 3-4 minutes, or until they are golden brown and crispy on all sides.
- Once they are cooked, remove them from the oil using a slotted spoon and place them on a plate lined with paper towels to absorb excess oil.
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Serving:
- Serve the lupini falafel warm, garnished with additional fresh parsley or dill if desired. They pair wonderfully with a tangy yogurt dip, tahini sauce, or a fresh cucumber salad.
- These falafel are perfect as a starter for your next Middle Eastern-inspired meal or as a light lunch.
Tips for Success
- Lupini Beans: If you’re using dried lupini beans, remember that they need to be soaked overnight. Canned lupini beans can save you time and are ready to use right away.
- Breadcrumb Texture: If you prefer a slightly finer texture, you can pulse the breadcrumbs in a food processor before adding them to the mixture.
- Baking Option: For a lighter version, you can bake the falafel. Preheat the oven to 180°C (350°F), arrange the falafel on a baking sheet, and bake for 20-25 minutes, flipping halfway through.
- Gluten-Free Version: To make this recipe gluten-free, substitute the breadcrumbs with gluten-free panko or ground almonds.
Enjoy these Lupini Falafel as a healthy and flavorful appetizer at your next gathering, or as part of a nourishing meal. They’re sure to impress with their crispy exterior, soft interior, and irresistible flavor. Whether you enjoy them alone or with a dip, they’re a satisfying and wholesome treat!
