Bread Box

Adventures of Pita Pan and Falafel

Posted by Crumb, Ink. Lillian Yin, RD on

In spirit of International Falafel Day…

Having spent 5 years in Montreal, falafels in pita wraps are one of the many things I miss about that beautiful city. Despite the icy cold winters, you could always scout out a variety of ethnic flavours. Traditionally, falafels are made from ground chickpeas or fava beans. Most commonly laid on top of pickled vegetables, tahini (or sesame) based sauce and served in a pita or wrapped in a flatbread known as taboon. This recipe is about having fun with the ingredients we’ve got in the house. A mix of herbs and spices, and being creative with the ingredients available. Got greens sitting in the fridge that just aren’t great for salads anymore? Boil, sieve and mash them into the chickpeas. Eating healthy can also mean eating sustainably for our planet. Opt for plant-based proteins more often, and be creative in how to reduce waste when cooking!

What better way to fall in love with summer than lying in the grass with your favourite person in one hand and a falafel in the other? A perfect way to add protein in a salad, or in a wrap for that perfect picnic.

Adventure Loaded Falaffel

MAKES: 25 Servings
PREPARATION TIME: 15 MINUTES (If using pumpkin puree)
COOK TIME: 30 MINUTES.

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EQUIPMENT: MEASURING CUPS AND SPOONS, CUTTING BOARD, KNIFE, BAKING TRY AND OVEN OR CAST IRON PAN.

Ingredients

  • 2 and 1/2 Cup (375 mL) Chickpea, Drained, Patted Dry
  • 1/2 Cup (125mL) Frozen Vegetables (Spinach), Defrosted (sieved to remove excess water)
  • 3/4 Cup (375 mL) Pumpkin or Sweet Potato Puree
  • 1/4 Cup (75mL) Parsley, Finely Chopped (or substitute with Cilantro)
  • 2 Cloves Garlic
  • 1 Tsp (15mL) Cumin
  • 2 Tbsp (30mL) Tahini
  • 1/4 tsp sea salt and black pepper, plus more to taste
  • 1/2 cup (125mL) Pumpkin Seed
  • 2 Tbsp (30mL) Flax seed
  • 2 Tbsp (30mL) Vegetable Oil

Method

  1. Add chickpeas and vegetables to a food processor or blender and mix/pulse to combine, scraping down sides as needed until thoroughly combined. You’re looking for a crumbly dough, not a paste.
  2. Add pumpkin or sweet potato puree, parsley, garlic, cumin, tahini, salt, pepper, and pulse/mix to combine.
  3. In a separate, tall vessel (a smoothie cup works great), blitz pumpkin and flax seeds using a food processor or blender until powdery/bread-crumb consistency.
  4. Using a cookie scoop (or a tablespoon), drop chickpea mixture into pumpkin seed flour and shake until the outer surface is completely covered.
  5. For Baking:
    • Place on a lightly greased baking tray.
    • Brush the top of each falafel lightly with oil.
    • Bake at for 350 degrees Fahrenheit 20-25 minutes until golden. Remove from oven at 10 minutes to flip.
  7. For Cooking In A Skillet:
    • Heat a large skillet over medium heat and add enough oil to generously coat the pan
    • Once the oil is hot, add falafels into the pan, cooking ~5-6 at a time.
    • Cook for a total of 4-5 minutes, flipping when the underside is deep golden brown.
    • Repeat until all falafel are browned.

Enjoy fresh with Tzatziki or Hummus. Leftovers keep well in the fridge for up to several days, or keep in the freezer for up to a month.

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Nutritional Facts

Per Serving (4-5 Falafels)

Calories: 200 kcal
Fat:  11 g
Carbohydrates: 18 g
Fiber: 6 g
(Net Carbohydrate: 12 g)
Protein: 9 g

A source of:

Potassium
Carbohydrate
Protein
Vitamin A
Folate
Calcium
Nearly 1 servings of “Vegetables” and 1 serving of Meat and Alternatives from Canada’s Food Guide
Omega 3

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