vegan recipes

Lemon & Coriander Falafel

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Lemon & Coriander Falafel:

Formal:

Lemon & Coriander Falafel is a delightful Middle Eastern dish renowned for its vibrant flavors and satisfying texture. This vegan and gluten-free dish consists primarily of chickpeas, herbs, and spices, resulting in crispy, golden-brown patties that are often served in pita bread with various accompaniments such as tahini sauce, hummus, and fresh vegetables. The combination of zesty lemon and fragrant coriander gives these falafels a unique and refreshing taste that sets them apart from traditional falafels.

Casual:

Lemon & Coriander Falafel is like a party in your mouth! It’s a Middle Eastern dish that’s super crispy on the outside and soft on the inside, and it’s packed with the goodness of chickpeas, fresh herbs, and aromatic spices. The lemony zing and the herby goodness of coriander take these falafels to a whole new level of deliciousness. You can stuff them in pita bread, smother them in tahini sauce, or just pop ’em as a snack!

History:

Formal:

The origins of falafel are somewhat disputed, with various countries in the Middle East claiming to be its birthplace. However, the concept of grinding legumes and shaping them into patties or balls dates back centuries. Chickpeas, the main ingredient in falafel, have been cultivated in the Middle East for thousands of years. It’s believed that falafel, as we know it today, became popular in Egypt and later spread to other parts of the Middle East. The addition of lemon and coriander is a modern twist on this classic dish, reflecting a fusion of flavors from different cultures.

Casual:

So, the story goes like this: people have been mashing up beans and spices forever in the Middle East, and one day, someone had the genius idea to shape them into little balls and fry ’em up. That’s the basic birth story of falafel. The lemon and coriander thing is a newer twist, like the cool remix of an old song.

Components:

Formal:

  1. Chickpeas (Garbanzo Beans): These are the heart and soul of falafel, providing the base and the protein.
  2. Fresh Coriander (Cilantro): Adds a vibrant, citrusy flavor and a pop of green color.
  3. Lemon Zest and Juice: Infuses the falafel with a zesty, tangy taste.
  4. Garlic: For that wonderful savory kick.
  5. Spices: Typically, cumin and coriander powder for depth of flavor, along with a pinch of cayenne or paprika for some heat.
  6. Onion: Adds sweetness and moisture.
  7. Baking Powder: To make the falafel puff up and stay light inside.
  8. Salt and Pepper: To season it all up.
  9. Oil: For frying.

Casual:

Alright, here’s the falafel Avengers lineup:

  1. Chickpeas: The mighty base.
  2. Fresh Coriander: The green superhero.
  3. Lemon Zest and Juice: The zingy sidekick.
  4. Garlic: The flavor booster.
  5. Spices: Cumin and coriander powder for the pow-pow flavor punch, and a pinch of cayenne or paprika for some heat.
  6. Onion: Adds sweetness and moisture.
  7. Baking Powder: To make ’em puff up like a boss.
  8. Salt and Pepper: For the perfect seasoning.
  9. Oil: For frying, because we need some sizzle in the story.

Steps to Prepare Lemon & Coriander Falafel:

Formal:

  1. Soak the Chickpeas: Begin by soaking dried chickpeas in water for about 12-24 hours. Drain and rinse them thoroughly.
  2. Blend Ingredients: In a food processor, combine the soaked chickpeas, fresh coriander, lemon zest, lemon juice, garlic, spices, onion, baking powder, salt, and pepper. Blend until you have a coarse paste.
  3. Form Patties: Shape the mixture into small patties or balls and place them on a tray.
  4. Fry: Heat oil in a deep pan. Carefully place the falafel patties in the hot oil and fry until they are golden brown and crispy.
  5. Serve: Drain excess oil on paper towels and serve your Lemon & Coriander Falafel with pita bread, tahini sauce, and fresh vegetables.

Casual:

  1. Super Soak: Throw dried chickpeas into a water bath for a day or so.
  2. Mix ‘n’ Mash: Chuck the soaked chickpeas, fresh coriander, lemon zest, lemon juice, garlic, spices, onion, baking powder, salt, and pepper into a food processor and whiz it till it’s a chunky paste.
  3. Shape ’em: Scoop out spoonfuls and form them into little patties or balls.
  4. Fry ’em Up: Heat up some oil in a pan, drop in the falafel, and fry till they’re all crispy and golden.
  5. Ready to Roll: Drain ’em on paper towels and get ready to roll ’em in pita bread with all the fixings!

Time Needed:

Formal:

The total time required to prepare Lemon & Coriander Falafel is approximately 24-36 hours, considering the soaking time for chickpeas. The actual preparation and cooking time is around 30-45 minutes.

Casual:

So, you gotta plan ahead because those chickpeas need a 24-36-hour pool party. But once you start cooking, it’s just a 30-45-minute gig. So, patience pays off with some crispy, lemony goodness!

Here are the nutrition facts and health information for Lemon & Coriander Falafel per serving (approximately 4 falafel patties):

  • Calories: Around 250-300 calories
  • Protein: Approximately 9-12 grams
  • Carbohydrates: Roughly 30-35 grams
  • Dietary Fiber: About 6-8 grams
  • Fat: Approximately 12-15 grams
  • Saturated Fat: Around 1-2 grams
  • Cholesterol: 0 milligrams
  • Sodium: Varies based on salt added, but typically around 400-600 milligrams
  • Potassium: Approximately 300-400 milligrams
  • Vitamin A: Minimal
  • Vitamin C: Around 5-10% of the daily recommended intake
  • Calcium: About 4-6% of the daily recommended intake
  • Iron: Roughly 10-15% of the daily recommended intake

Health Information:

Lemon & Coriander Falafel, when prepared and consumed in moderation, can be a nutritious addition to a balanced diet. Here are some health considerations:

  1. Protein Source: Chickpeas are the primary ingredient in falafel, providing a good source of plant-based protein. This makes falafel suitable for vegetarians and vegans.
  2. Dietary Fiber: Falafel contains a decent amount of dietary fiber, mainly from chickpeas. Fiber supports digestive health and can help regulate blood sugar levels.
  3. Low in Saturated Fat: Falafel is typically low in saturated fat, making it a heart-healthy option when prepared with minimal added oil.
  4. Rich in Nutrients: Chickpeas are a good source of various essential nutrients, including folate, manganese, and iron.
  5. Vitamins and Minerals: While falafel doesn’t provide exceptionally high levels of vitamins and minerals, it does contribute to your daily intake of vitamins like C and minerals like iron and calcium.
  6. Sodium Content: The sodium content may vary depending on the amount of salt added during preparation. Consider reducing salt for a lower-sodium option.
  7. Healthier Frying: To make falafel even healthier, you can bake them instead of frying to reduce the overall fat content.
  8. Accompaniments: The healthiness of your falafel dish can also depend on the accompaniments. Fresh vegetables, whole-grain pita, and a drizzle of tahini can enhance its nutritional profile.
  9. Allergen Information: Falafel is typically gluten-free, but cross-contamination can occur, so it’s essential to check labels if you have a gluten allergy or sensitivity.
  10. Portion Control: Due to the calorie content, it’s advisable to enjoy falafel in moderation as part of a well-balanced meal.

Remember that these nutrition values can vary based on the specific recipe and portion size. If you have specific dietary concerns or health goals, it’s advisable to consult with a healthcare professional or registered dietitian for personalized guidance.

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