A far healthier version of the classic Middle-Eastern fast food treat
Aduki beans make a slightly healthier falafel than traditional chick peas – excellent for those wanting to add more fibre and less fat into their diets
This protein-rich little pulse is loaded with B-vitamins for continuous energy and body tissue repair. They also contain tons of minerals needed for exercise: lethargy-fighting iron; potassium, which acts as a natural diuretic by helping the body to rid itself of excess fluid; and immunity-boosting minerals zinc, calcium, and magnesium.
Did you know that in Japan, these small red legumes are known as the “king of beans?”
- 1 1/2-cups dried aduki beans (not canned or precooked)
- 1 tbsp extra virgin olive oil, divided
- 1/2-cup parsley, chopped
- 2 tbsp oat flour
- 1-cup onion, chopped
- 2 garlic cloves, minced
- 1/4 tsp coriander powder
- 1/4 tsp cumin powder
- 1/2 tsp sea salt
- Soak dry beans overnight in cold water. Drain and rinse.
- Boil pre-soaked beans for 30 minutes. Drain and rinse. Beans will not be completely cooked. Leaving them slightly firm will help falafel’s texture. Set beans in a single layer on a paper towel to dry.
- Preheat oven to 350 degrees F (180 degrees C). Brush baking sheet with 1/2 tablespoon olive oil, and set aside.
- In a food processor, add beans and parsley, flour, onion, garlic, coriander, cumin, and salt. Pulse until ingredients form a thick paste. Use a tablespoon to scoop mixture into the palm of your hand, roll into balls, and place on prepared baking sheet. Continue until all of the mixture has been used. Brush remaining olive oil on the tops of the falafel balls and bake in the oven for 25 minutes.
- Increase oven temperature to 400 degrees F (180 degrees C) and bake an additional 15 minutes.
- Serve on top of a green salad and top with tahini and hummus.
- 1 garlic clove, crushed with a little sea salt
- 100 ml tahini
- Juice of 2 lemons
- 2 tbsp extra-virgin olive oil
- Place the crushed garlic in a mixing bowl and stir in the tahini.
- Squeeze in the lemon juice – it will thicken considerably. Stir in a little water until it reaches the consistency of double cream. Add the olive oil and season.
Falafel Recipe: Courtesy of Eat Right for your Blood Type