2-Legume Falafels

A Meatless Meal using Dried Beans in Food Storage

 

 

We have a family argument about this recipe: my husband has spent much time in The Desert and says that these do not taste “authentic,” even though he loves mine.   I believe that they are extremely close to my gustatorial memories compiled from many ethnic meals throughout the years.  I believe the word “falafel” is as varied as the term “pasta” may be, connoting different spices and presentations in different places.  But then again, I never let  the word authenticity keep me from making delicious meals based upon the best of all cultures.  

 

Those of us who have sworn off CAFO meat must live within a prescribed food budget are constantly scrambling to fill our tummies with meatless meal alternatives.  The key is the full tummy.  This recipe fills the tummy– the house with delectable fragrances common to Middle East cuisine.  Your dried bean food storage never tasted so good!  

You will use both lentils and chickpeas (garbanzo beans, same thing).  In our house, I just have to make falafels when I decide to make homemade pita bread (here is my recipe)!

Why These Two Legumes?

The geek-free answer is because it’s downright tasty. 

The geeky answer comes down to the nutritional facts.  You are packing a serious punch with this combo! The lentil registers at half on the Glycemic Index than the chickpea, but the chickpea is a complete protein since it contains all 9 of the required amino acids required for that designation.

  The chickpeas are high in fiber and have a healthy iron content, whereas the lentils are high in Vitamin C, Manganese, and Folate.  These two legumes will balance each other in flavor and texture as well as their various nutritional compenents. 

You have some choices with your lentils; I prefer red because they are frequently used in Indian food and have a sweeter flavor.  Green work well, though, and have a nuttier flavor.  If brown lentils are all you have, try them, but they can be a bit blander and change the color. 

 

The Night Before (10 minutes tops)

*Soak 2 cups of lentils and 2 cups of chickpeas, mixed, in warm water. 

*Take your older, stale homemade bread leftovers and pulse into bread crumb using your spice (coffee) grinder or food processor.  If you make the recipe in the quantity listed below, you will want 2-3 cups of bread crumbs. I have also used panko, but your own homemade bread will give you more nutrition (just make sure they are thoroughly dry; lightly toast in dry skillet if not).

2-Legume Falafels

Makes 16-20, depending upon size

How many it feeds depends upon how you serve them!

Prep Time: 5-10 minutes        

Cook Time: 25-30 minutes

Preheat Oven: 350°

Ingredients:

2 cups soaked lentils

2 cups soaked chickpeas (garbanzo beans)

2 Tbs fresh parsely (about 3-4 sprigs)

1/2 tsp All Seasons Salt

1/4 tsp cumin

1/3 cup broth or water

Enough bread crumbs for coating

 

Steps:

1.  Rinse all of the legumes.

2. In a food processor combine 1/2 of all of the ingredients (two batches makes this much more manageable): 1 cup lentils, 1 cup chickpeas (or 2 cups total of the combined mixture), 1 Tbs parsley, 1/4 tsp All Seasons Salt, 1/8 tsp cumin, and some of the water.

3. Once the mixture is pureed into something similiar to hummus, scoop out into a separate bowl and repeat the process with the remaining ingredients.

4. Using a large spoon, scoop out enough to roll into a ball that is between 1″ to 1 1/2″ in diameter.  These should hold together very nicely; if they do not, try to squeeze out excess moisture in your hands. 

5.  Roll the falafels in a bowl of bread crumbs, and then place on an ungreased cookie sheet*.

6.  Bake, uncovered, at 350°, for 15 minutes.  Turn them all over to the other side, and bake for another 10-15 minutes (the bread crumbs should brown nicely). 

*If you know you want to serve them in pita bread, you might want to make them slightly flatter; it will take extra cookie sheets and you should monitor the cooking time.

To Serve:

* In Homemade Pita Bread, with Tahini Sauce, tomato, and watercress or other greens

* Quartered and in a salad–great use for leftovers

*With a homemade creamy ranch dressing sauce (also great with the leftovers!)

*Use them as the main course, an appetizer, or side dish

*To Reheat: warm your cast iron skillet and lightly toss them for 2 minutes

Sources:

Self Nutrition Data was used to analyze lentils here, and chickpeas here.