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Ask The Protein Powder Chef: Can You Make Protein Falafel?
SHAREQ
Do you know howto make protein falafel?
I absolutely love falafel, so I've made it many times! Strangely enough, though, I've never made a protein-packed, fitness-friendly falafel. What a great challenge!
Traditional falafel is made from a mix of chickpeas, spices, onions, garlic, (chickpea) flour, egg, herbs, and breadcrumbs. From this batter, balls or fritters are formed and then deep-friend in oil until golden brown. Falafel is usually eaten warm inside pita bread, but it's also common to find falafel balls served alongside a lettuce and tomato salad.
Delicious! Unfortunately, falafel is traditionally fried and high in fat. For those following a healthy nutrition plan, falafel doesn't really fit.
I set out to answer a few burning questions: Is it possible to make a low-fat and lower-carb falafel? Can we keep everything that makes falafel taste great and get rid of the things that make it unhealthy? And, most importantly, can we up the protein content?
Guess what, friends? We can.
Ingredients
- 1/2 cup (118ml) Liquid Egg Whites
- 3/8 cup (51g) unflavored Pea Protein Powder
- 1 can (255g) unsalted cooked and drained Chickpeas
- 1/4 cup (34g) Oat Flour (gluten-free or regular)
- 1/4 of a Red Onion (34g)
- 1 fresh Garlic Clove
- 1 handful of Fresh Parsley (or more, depending on taste)
- 2 tbsp fresh Lemon Juice
- 1/2 tbsp Ground Cumin
- 1/2 tbsp Ground Coriander
- 1/2 tbsp Paprika
- 1 tbsp Sea Salt
Directions
- Preheat oven to 375 degrees F (190 degrees C).
- In a bowl or mixer, pulse together the above ingredients; you want to retain some of the batter's texture, so just pulse the mix until the chickpeas are mushy.
- Shape mixture into balls or fritters and place them on a baking tray. Bake in the oven for 15 minutes.
- Turn falafel balls over so they brown evenly. Bake for another 15 minutes.
- If falafel is thoroughly browned, take them out of the oven.
- Eat them! They're good dipped in hummus and also delicious dipped in Greek yogurt with fresh coriander and onions. They're also good inside pita bread, or alongside a good old-fashioned salad!
Nutrition Facts
Serving Size Per 6 falafel, recipe yields 12
Serving Size Per 6 falafel, recipe yields 12
Amount per serving
Calories 356
Total Fat6g
Total Carbs35.7g
Protein40g
Protein Falafel PDF (71 KB) Make Fluffier Falafel ///
Try adding chopped nuts, flaked coconut, or extra spices to the recipe. You could also roll the falafel balls in ground almonds before you bake them. Don't be afraid to experiment!
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- ht: 5'9"
- wt: 143 lbs
- bf: 5.0%
muvarak
Great suggestions, as I LOVE falafel, but eat it once in a blue moon due to the fact it's fried . So this version sounds much better. I'd just like to point out that traditional falafel is actually made with ground chickpeas, onions, parsley and a special spice mix... no flour or eggs. Some restaurants that claim to make falafel do include bread crumbs, but that's so bad since the bread crumbs soak up so much oil, not to mention it's cheating, since they're including it to increase the volume of their falafel mix with leftover bread!
- Body Stats
- ht: 5'11"
- wt: 242 lbs
- bf: 27.0%
- Body Stats
- ht: 6'1"
- wt: 213 lbs
- bf: 13.0%
bkp25
This sounds like a great recipe, i will be buying some of the ingredients at the store to make this to go with tonight's stirfry, thank you for the idea!
- Body Stats
- ht: 5'11"
- wt: 170 lbs
- bf: 12.0%
- Body Stats
- ht: 5'9"
- wt: 174 lbs
- bf: 8.0%
ajmigliacci
Permalink
I absolutely cannot wait to try these! I knew if I kept asking for falafel, you'd have to make it. I could just tell you love falafel too!
ps - I made the protein tortilla chips yesterday. Sadly, they were way too thick and puffy to be chips, but they make excellent pita! Now I have high protein pita and falafel. I can't wait! Thank you so much.
- Body Stats
- ht: 5'7"
- wt: 151.2 lbs
- bf: 8.7%
- Body Stats
- ht: 5'10"
- wt: 173.8 lbs
- bf: 21.0%
MaineMom76
This sounds delicious and I LOVE falafel! I've never used pea protein before - do I have to use this or can I use regular whey protein? I'd rather not buy a huge tub of protein for 3/8 cup.
- Body Stats
- ht: 5'8"
- wt: 226 lbs
- bf: 35.0%
AskBigFrankB
I am DEFINATELY going to try this! Without a doubt! I do equal protein, equal carbs and this meal is a perfect ratio for me! I've never had falafel or even heard of it until Batman Begins (yes I am a nerd for saying that) but the picture makes them look so good and with the ingredients? I totaly can't wait to try them! Thanks for posting this!
- Body Stats
- ht: 6'3"
- wt: 280 lbs
- bf: 5.0%
madskizzls
can you make this without the pea protein? obviously it would take away the protein content but it would still be a low fat/carb version
- Body Stats
- ht: 5'10"
- wt: 165 lbs
- bf: 10.0%
ChristopherLom
I think I love you! Being a bodybuilder and a hobby chef I loooove to see other people combine those two things!
- Body Stats
- wt: 205 lbs
- bf: 15.0%
JellybabyUK
I'm guessing the flour is there to add bulk to stick things together. Would upping the amount of pea protein work? I've got a great recipe for fishcakes which involves no flour at all but instread uses pea protein and ground almonds (quit high fat - not ideal for cutting, but perfect for a clean bulk).
- Body Stats
- ht: 5'8"
- wt: 195.14 lbs
- bf: 25.7%
- Body Stats
- ht: 6'1"
- wt: 193.6 lbs
- bf: 8.0%
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