Nutrition Recipes

Recipes with Rachel Allen – Middle Eastern Style Falafel

Nutritious and bursting with classic middle eastern flavours, these healthy falafels are made with fresh herbs, spices and protein-rich chickpeas – a great source of vitamins, minerals and fibre. The fresh salad adds a lovely crunchy contrasting texture.

Makes 20 approximately (25g/1oz weight) Serves 4 or 5 (depending on how hungry everyone is)

Serves 1

INGREDIENTS
  • 1/2 onion (approx. 60g/2 1/4oz)
  • 1 clove of garlic (peeled)
  • 250g (9oz) soaked chickpeas (125g (4 1/2oz) dried)
  • 1 green chilli, seeds and all
  • 3 springs of parsley, picked
  • 1 small bunch of coriander (about 15-20g/1/2 – 3/4oz), leaves and top part of stems only
  • 1/2 teaspoon ground cumin
  • 1 teaspoon freshly ground cardamom pods
  • 1/2 teaspoon salt
  • 2 tablespoons plain flour
  • 1 teaspoon baking powder

Rachel has prepared some other exciting recipes exclusively for Herbalife Nutrition. Some of these include: Bulgar Wheat Salad, Homemade Nut ButterAsian-Spiced Sticky Pork SaladCarrot Apple and Cucumber Salad, Courgette, Mint and Goat’s Cheese Frittata, Brown Soda Scones with Seeds and Formula 1 Banana Pancakes.

METHOD

Roughly chop the onion, garlic, chilli and herbs and put them into a food processor, pulse a few times, then add the chickpeas and blitz until everything becomes a thick paste with small, even-sized bits. The best way to check whether it is done is to scoop up a small amount and squeeze it together in your palm – it should hold its shape.

Tip the mixture into a large bowl, add the spices, salt, flour and baking powder and mix until combined well. You can shape the falafel mix in a few different ways: Use damp hands and make little balls or torpedo shapes or you can simply drop in spoonfuls of the mixture for free-form falafel.  You want to be making them about the size of a walnut, no bigger, so that they cook through and crisp up at the same time.

Pop some olive oil in a non-stick frying pan and let it heat up. Carefully place the falafel in the pan – don’t overcrowd the pan and fry until the exterior is browned and crisped (about 2-3 minutes).  Remove to a plate covered with a paper towel to absorb the excess oil and repeat the process until you have fried them all.

NUTRITIONAL INFORMATION

Per serving:

Kcal 318
Fat (g) 22.3
Carbs (g) 24.5
Sugars (g) 4.0
Fibre (g) 4.4
Protein (g) 7.2

These recipes are perfect for someone who is taking two shakes a day and looking for an addition to their healthy active lifestyle. Find out more on Herbalife.co.uk