Waffled Falafels and Vegetables Recipe
Description:
Waffled Falafels and Vegetables offer a delicious, low-fat alternative to the traditionally deep-fried Middle Eastern falafel. By opting for waffling, the chickpeas retain their protein-rich benefits while enhancing the falafel with a delightful nutty flavor. This version can also be reinvented with a paniyaram pan or baked for even more versatility. Pair the waffled falafels with roasted vegetables and a tangy tahini sauce for a well-rounded, nutrient-packed meal. Perfect as a high-protein vegetarian dinner, this recipe brings Mediterranean flavors to your table in a fresh, vibrant way.
Cuisine: Mediterranean
Course: Dinner
Diet: High Protein Vegetarian
Ingredients
For the Falafels:
| Ingredient | Quantity |
|---|---|
| Kabuli Chana (White Chickpeas) | 1/2 cup (soaked overnight) + 1/2 cup (cooked until tender) |
| Onion | 1, finely diced |
| Garlic | 2 cloves, finely minced |
| Parsley leaves | 2 tablespoons, chopped |
| Coriander (Dhania) Leaves | 2 tablespoons, chopped |
| Cumin powder (Jeera) | 1/2 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Lemon juice | 1 tablespoon |
| Dry Red Chillies | 2, or 1/2 teaspoon chili powder |
| Whole Black Peppercorns | 1/2 teaspoon, freshly ground |
| Sun Dried Tomatoes | 8, soaked in hot water for 10 minutes |
| Salt | To taste |
For the Roast Vegetable Salad:
| Ingredient | Quantity |
|---|---|
| Cauliflower (Gobi) | 1, cleaned and cut into florets |
| Kaddu (Parangikai/Pumpkin) | 2 cups, diced into 1-inch pieces |
| Red onion | 1, halved and coarsely sliced |
| Green olives | A few, sliced |
| Beetroot | 1/4 cup, diced and blanched |
| Mooli/Mullangi (Radish) | A few, thinly sliced |
| Lettuce leaves | As required |
| Extra Virgin Olive Oil | 1 tablespoon |
| Lemon juice | 1 tablespoon |
| Black pepper powder | To taste |
| Salt | To taste |
For the Sauce:
| Ingredient | Quantity |
|---|---|
| Tahini | 1 tablespoon |
| Garlic | 1/2 clove, minced |
| Lemon juice | 2 teaspoons |
| Black pepper powder | To taste |
| Salt | To taste |
Preparation Time: 10 minutes
Cooking Time: 45 minutes
Total Time: 55 minutes
Instructions
1. Prepare the Vegetables:
- Preheat your oven to 200°C (about 400°F).
- Roast the cauliflower and pumpkin pieces for 20 minutes or until golden and tender. Be sure to flip them once halfway through to ensure even roasting.
2. Prepare the Salad:
- While the vegetables are roasting, prepare the salad ingredients. In a large mixing bowl, combine the salad leaves, radish slices, olives, beetroot, and red onion.
- In a small bowl, whisk together the extra virgin olive oil, lemon juice, black pepper powder, and salt.
- Drizzle this dressing over the salad just before serving to keep it fresh.
3. Prepare the Tahini Sauce:
- In a small bowl, combine the tahini, minced garlic, lemon juice, black pepper powder, and salt.
- Whisk until smooth and creamy. Adjust the seasoning as needed.
4. Prepare the Falafel Mixture:
- Soak the chickpeas overnight, then cook them until tender. Drain the chickpeas and set aside.
- In a food processor, combine the soaked and cooked chickpeas, sun-dried tomatoes (or lemon juice if you prefer), cumin powder, coriander powder, red chillies (or chili powder), lemon juice, black pepper, and salt. Pulse to form a coarse mixture.
- Add the chopped parsley, coriander, diced onion, and minced garlic to the chickpea mixture. Gently mix to combine everything.
- Set the mixture aside for at least 30 minutes to allow the flavors to meld.
5. Waffle the Falafels:
- Heat your waffle iron and lightly grease it.
- Shape the falafel mixture into balls slightly larger than a lemon.
- Place each ball into the waffle iron, pressing down gently to form a crisp, golden falafel.
- Cook until the falafels are evenly browned and crispy on the outside (usually about 5-7 minutes, depending on your waffle iron).
6. Assemble the Dish:
- Plate the waffled falafels alongside the roasted vegetable salad.
- Drizzle the tahini sauce over the falafels and salad for a creamy, tangy finish.
- Serve with a lemon wedge on the side for an extra burst of flavor.
7. Optional:
- For an added twist, serve the Waffled Falafels with a Mediterranean Cucumber Salad for a light and refreshing complement to the dish.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 250 kcal |
| Protein | 12g |
| Carbohydrates | 30g |
| Fiber | 8g |
| Fat | 10g |
| Saturated Fat | 1.5g |
| Sodium | 350mg |
| Potassium | 600mg |
| Vitamin A | 35% DV |
| Vitamin C | 50% DV |
| Iron | 15% DV |
Serving Suggestions:
For a fulfilling meal, serve Waffled Falafels and Vegetables with your choice of pita or warm flatbreads. This dish is perfect for a Mediterranean-themed dinner, bringing vibrant, healthy, and satisfying flavors to your table.
Enjoy these delightful, protein-packed waffled falafels that combine the best of Mediterranean ingredients and waffling innovation!
