Diabetic Falafel

Diabetic Falafel Recipe - Healthy Vegetarian Arabian Dish

Region / culture: Arabia | Preparation time: 20 minutes | Cooking time: 15 minutes | Servings: 4 |

Vegetarian diet

Introduction

Falafel is a popular Middle Eastern dish made from ground chickpeas or fava beans, mixed with herbs and spices, and then deep-fried or baked. This recipe for Diabetic Falafel is a healthier version that is baked instead of fried, making it a great option for those looking to manage their blood sugar levels.

History

Falafel is believed to have originated in Egypt, where it was made with fava beans. Over time, the recipe spread throughout the Middle East and is now enjoyed all over the world. This diabetic-friendly version of falafel is a great way to enjoy this classic dish without worrying about blood sugar spikes.

Ingredients

3 cups cooked garbanzo beans
1 tbsp lemon juice
0.5 cup chopped onion
2 tbsp whole wheat pastry flour
0.25 cup wheat germ
0.25 cup parsley
0.25 cup sesame seeds
0.25 tsp pepper
0.25 tsp garlic powder
2 tbsp oil

How to prepare

Preheat the oven to 350°F. Using a food processor or blender, grind garbanzo beans, lemon, and onion. Remove the mixture from the processor and add flour, wheat germ, parsley, sesame seeds, pepper, and garlic powder. Shape the mixture into 20 falafel balls. Heat oil in a large baking dish, then add the falafel balls and bake for 15 minutes, stirring occasionally. Each serving of 5 falafel balls contains 434 calories, 3 g of meat, 2 g of bread, 1 g of fat, 20 g of protein, 9 g of fat, and 56 g of carbohydrates.

Variations

You can customize this recipe by adding different herbs and spices to the falafel mixture, such as cumin, coriander, or paprika. You can also try using different types of beans, such as black beans or lentils, for a unique twist on this classic dish.

Cooking Tips & Tricks

To ensure that your falafel balls hold together well, make sure to thoroughly drain and dry the cooked garbanzo beans before processing them. You can also add a little extra flour or wheat germ if the mixture seems too wet. Baking the falafel instead of frying them not only reduces the amount of oil used but also makes them a healthier option for those with diabetes.

Serving Suggestions

Serve the falafel with a side of Greek yogurt or tzatziki sauce, a fresh salad, and whole grain pita bread for a complete and balanced meal.

Cooking Techniques

Baking the falafel instead of frying them is a healthier cooking technique that reduces the amount of oil used in the recipe. Make sure to preheat your oven to the correct temperature and bake the falafel until they are golden brown and crispy.

Ingredient Substitutions

If you don't have wheat germ on hand, you can substitute with breadcrumbs or ground oats. You can also use canned chickpeas instead of cooked garbanzo beans, but make sure to drain and rinse them well before using.

Make Ahead Tips

You can prepare the falafel mixture in advance and store it in the refrigerator for up to 24 hours before baking. This makes it easy to have a quick and healthy meal ready to go when you're short on time.

Presentation Ideas

Serve the falafel on a platter with a drizzle of tahini sauce, a sprinkle of fresh herbs, and a wedge of lemon for garnish. You can also serve them in a pita pocket with lettuce, tomatoes, and cucumbers for a portable and delicious meal.

Pairing Recommendations

Pair the falafel with a side of tabbouleh salad, hummus, or roasted vegetables for a complete and satisfying meal. You can also enjoy them with a glass of mint tea or a refreshing lemonade.

Storage and Reheating Instructions

Store any leftover falafel in an airtight container in the refrigerator for up to 3 days. To reheat, place them on a baking sheet and bake in a preheated oven at 350°F for 10-15 minutes, or until heated through.

Nutrition Information

Calories per serving

Each serving of 5 falafel balls contains 434 calories. Keeping track of your calorie intake can help you maintain a healthy weight and manage your blood sugar levels.

Carbohydrates

Each serving of 5 falafel balls contains 56 grams of carbohydrates. Carbohydrates are an important source of energy for the body, but it's essential for those with diabetes to monitor their carbohydrate intake to help manage blood sugar levels.

Fats

Each serving of 5 falafel balls contains 9 grams of fat. While fats are an essential part of a healthy diet, it's important to choose healthy fats like those found in nuts, seeds, and olive oil. Baking the falafel instead of frying them helps reduce the amount of fat in this dish.

Proteins

Each serving of 5 falafel balls contains 20 grams of protein. Protein is important for building and repairing tissues in the body, and including sources of protein in your meals can help you feel full and satisfied.

Vitamins and minerals

Garbanzo beans, the main ingredient in falafel, are a good source of vitamins and minerals, including iron, magnesium, and folate. These nutrients are important for overall health and well-being.

Alergens

This recipe contains sesame seeds and wheat germ, which are common allergens. If you have allergies to these ingredients, you can omit them or substitute with a different ingredient.

Summary

This diabetic-friendly falafel recipe is a nutritious and delicious option for those looking to manage their blood sugar levels. With a good balance of carbohydrates, fats, and proteins, this dish is a satisfying and healthy choice.

Summary

How did I get this recipe?

The moment I discovered this recipe is a cherished memory. It all started when I was visiting my dear friend, Mrs. Patel, in her cozy little kitchen. Mrs. Patel was an amazing cook, and I always loved watching her prepare delicious Indian dishes. On this particular day, she was making falafel, a Middle Eastern dish that I had never tried before.

As I watched her mix the ingredients and shape the falafel into perfect little balls, I couldn't help but ask her for the recipe. Mrs. Patel smiled and said, "Of course, my dear. But I have a special twist on this recipe that I think you'll love."

She explained that she had modified the traditional falafel recipe to make it diabetic-friendly. As someone who had recently been diagnosed with diabetes, I was thrilled to learn that I could still enjoy one of my favorite foods without worrying about my blood sugar levels.

Mrs. Patel guided me through the process, showing me how to make the falafel using a combination of chickpeas, spices, and a touch of olive oil. She also shared her secret ingredient - flaxseed meal - which added a nutty flavor and helped bind the falafel together.

After shaping the falafel into balls, Mrs. Patel fried them until they were golden brown and crispy on the outside. The aroma that filled her kitchen was absolutely irresistible, and I couldn't wait to try them.

As I took my first bite of the diabetic falafel, I was amazed at how delicious it was. The chickpeas were perfectly seasoned, and the flaxseed meal added a unique texture that I had never experienced before. Mrs. Patel's special twist had truly transformed this classic dish into something extraordinary.

From that day on, diabetic falafel became a staple in my kitchen. I loved making it for family and friends, who were always pleasantly surprised by how flavorful and satisfying it was. The recipe quickly became one of my signature dishes, and I was proud to share it with anyone who was looking for a healthy and delicious meal.

Over the years, I continued to experiment with the recipe, adding new spices and ingredients to create different variations of diabetic falafel. I even started using different types of beans, like black beans and kidney beans, to give the dish a unique twist.

Each time I made diabetic falafel, I thought of Mrs. Patel and how grateful I was to her for introducing me to this wonderful recipe. Her generosity and creativity had inspired me to explore new ways of cooking and eating, and I couldn't thank her enough for that.

As I sit here in my own kitchen, preparing a batch of diabetic falafel for dinner tonight, I can't help but smile at the memories that this recipe holds. It's more than just a dish - it's a reminder of the special moments shared with loved ones, the joy of discovering something new, and the power of food to bring us together.

So here's to Mrs. Patel, the woman who opened my eyes to the world of diabetic falafel. Thank you for teaching me that with a little creativity and ingenuity, we can enjoy our favorite foods while still taking care of our health. And thank you for giving me a recipe that will always hold a special place in my heart.