Diabetic-friendly Falafel

Diabetic-friendly Falafel Recipe - Delicious Arabian Vegetarian 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. It is typically served in a pita bread with vegetables and tahini sauce. In this recipe, we will be making a diabetic-friendly version of falafel that is baked instead of fried, making it a healthier option for those with diabetes.

History

Falafel is believed to have originated in Egypt, where it was made with fava beans. Over time, the recipe spread to other Middle Eastern countries, where chickpeas became the main ingredient. Today, falafel is enjoyed all over the world and is a popular street food in many countries.

Ingredients

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

How to prepare

Heat the oven to 350°F (177°C).
In a food processor or blender, grind the garbanzo beans, lemon, and onion.
Remove the mixture from the processor and add flour, wheat germ, parsley, sesame seeds, pepper, and garlic powder.
Form 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.

Variations

You can add different herbs and spices to the falafel mixture, such as cumin, coriander, or paprika.
For a gluten-free version, you can use almond flour or chickpea flour instead of whole pastry flour.
You can also add chopped vegetables, such as bell peppers or carrots, to the falafel mixture for added flavor and nutrition.

Cooking Tips & Tricks

Make sure to drain and rinse the canned garbanzo beans before using them in this recipe.

- If you prefer a smoother texture, you can pulse the mixture in a food processor until it reaches your desired consistency.

- To make the falafel balls easier to shape, you can refrigerate the mixture for 30 minutes before forming them.

- For a crispy exterior, you can brush the falafel balls with a little oil before baking.

Serving Suggestions

Serve the falafel in a whole wheat pita bread with lettuce, tomatoes, cucumbers, and a drizzle of tahini sauce.

Cooking Techniques

Baking the falafel instead of frying them makes this recipe healthier and lower in fat.

Ingredient Substitutions

If you don't have garbanzo beans, you can use canned chickpeas instead. You can also use fresh herbs instead of dried herbs for a fresher flavor.

Make Ahead Tips

You can prepare the falafel mixture ahead of time and refrigerate it for up to 24 hours before baking.

Presentation Ideas

Serve the falafel on a platter with a side of hummus, tabbouleh, and pickled vegetables for a complete Middle Eastern meal.

Pairing Recommendations

This falafel pairs well with a side of Greek salad, roasted vegetables, or a lentil soup.

Storage and Reheating Instructions

Store any leftover falafel in an airtight container in the refrigerator for up to 3 days. To reheat, place the falafel in a preheated oven at 350°F (177°C) for 10-15 minutes, or until heated through.

Nutrition Information

Calories per serving

Each serving of this diabetic-friendly falafel contains approximately 150 calories.

Carbohydrates

Each serving of this diabetic-friendly falafel contains approximately 20 grams of carbohydrates.

Fats

Each serving of this diabetic-friendly falafel contains approximately 6 grams of fat.

Proteins

Each serving of this diabetic-friendly falafel contains approximately 6 grams of protein.

Vitamins and minerals

This falafel recipe is a good source of fiber, iron, and magnesium.

Alergens

This recipe contains sesame seeds and wheat, which are common allergens.

Summary

This diabetic-friendly falafel recipe is a nutritious and delicious option for those looking to manage their blood sugar levels. It is high in fiber, protein, and essential vitamins and minerals.

Summary

This diabetic-friendly falafel recipe is a healthy and delicious option for those looking to enjoy a classic Middle Eastern dish without compromising their blood sugar levels. With a few simple swaps and baking instead of frying, you can enjoy all the flavors of falafel without the guilt.

How did I get this recipe?

The memory of discovering this recipe is still vivid in my mind. It was a sunny afternoon, many years ago, when I stumbled upon the idea of making diabetic-friendly falafel. I had always loved cooking, and experimenting with new recipes was one of my favorite pastimes.

I had a dear friend who was diabetic, and I wanted to make a delicious and healthy meal that she could enjoy without worrying about her blood sugar levels. Falafel was one of her favorite dishes, so I set out to create a version that would be safe for her to eat.

I started by researching different ways to make falafel healthier and less carb-heavy. I knew that traditional falafel was made with chickpeas and flour, both of which can be high in carbohydrates. I needed to find a suitable substitute that would still allow the falafel to hold its shape and have the right texture.

After much trial and error, I finally landed on a combination of chickpea flour and almond flour. The chickpea flour provided the traditional flavor and texture of falafel, while the almond flour added a nutty depth and helped bind the mixture together. I also added extra spices and herbs to enhance the flavor profile and make the falafel truly memorable.

Next, I had to figure out how to cook the falafel without deep-frying it in oil. Traditional falafel is typically fried in oil, which can make it heavy and greasy. I wanted to find a healthier way to cook the falafel that would still give it a crispy exterior and a moist interior.

I decided to bake the falafel in the oven instead of frying it. I shaped the falafel mixture into small balls and placed them on a baking sheet lined with parchment paper. I brushed the tops of the falafel with a little olive oil to help them brown and crisp up in the oven.

As the falafel baked, my kitchen filled with the warm, comforting aromas of cumin, coriander, and garlic. I couldn't wait to taste the final result and share it with my friend.

When the falafel was done, I took it out of the oven and let it cool slightly before serving it to my friend. She took a bite and her eyes lit up with delight. She couldn't believe that something so delicious could also be good for her health.

From that day on, diabetic-friendly falafel became a staple in my recipe collection. I shared it with friends and family, and it quickly became a favorite among all who tried it. I was proud to have created a dish that was not only tasty and satisfying but also nourishing and safe for those with dietary restrictions.

Over the years, I continued to refine the recipe, adding new spices and ingredients to make it even more flavorful. I always made sure to keep my friend's needs in mind, creating dishes that she could enjoy without any guilt or worry.

As I look back on that sunny afternoon when I first discovered diabetic-friendly falafel, I feel grateful for the inspiration and creativity that led me to create such a wonderful dish. Cooking has always been a passion of mine, and I am thankful for the opportunity to share my love of food with those around me.

So, if you ever find yourself in need of a healthy and delicious meal, look no further than my diabetic-friendly falafel recipe. It's a true testament to the power of cooking with love and intention, and I hope it brings you as much joy and satisfaction as it has brought to me and my loved ones.