In my never-ending quest to find foods that are both healthful and easy for kids to hold on to (so they don’t have to always rely on a fork and knife in their lunch box), I started making falafel. The healthy trick to this recipe is pan searing the falafel instead of frying them, as most falafel recipes call for.
Falafel is made from a base of chickpeas. By the way, have you ever looked closely at a chickpea? It has a little nub that looks a bit like a chick’s beak—hence the name. But beak or no beak, chickpeas are a powerhouse of fiber as well as a terrific vegetarian protein source. Fiber is an important part of kids’ diets because it fills them up longer than other foods, giving them the needed energy to run around and play.
Serve these at home or in the lunch box with a little Zippy Yogurt Tahini Sauce on the side, which boosts the nutritional content of the meal even more and adds a little fun factor for the kids.
One 15-ounce can chickpeas (garbanzo beans), rinsed and drained
1 garlic clove
¼ cup chopped onion
¼ cup chopped cilantro
¼ cup chopped parsley
½ cup bread crumbs
1 teaspoon ground cumin
½ teaspoon salt
Olive, vegetable, or canola oil, for pan searing
Zippy Yogurt Tahini Sauce, for serving
1. Place all the ingredients except the oil and tahini in a food processor and process until combined thoroughly. Scrape down the sides of the processor as needed.
2. With moist hands, form patties using about 1 tablespoon of the mixture. Place them on a plate while you form the remaining patties.
3. In a medium sauté pan over medium heat, heat about 2 tablespoons of oil, or enough for a thin coating of oil.
4. Add half the patties to the pan and saute for 4 minutes on each side, or until golden (you may have to add a little more oil if your pan gets too dry).
5. Remove the patties to a paper towel–lined plate to absorb any extra oil.
6. Cook the second batch of falafel.
7. Cool and serve with Zippy Yogurt Tahini Sauce.
TO FREEZE: After step 2, place patties on a sheet tray and freeze for 30 minutes or until frozen, then transfer to a ziplock bag, label, and freeze for up to 4 months. When ready to cook them, defrost in the fridge overnight and follow steps 3 through 7.
TANYA: The Falafel Bean Patties are a staple at our house. My three-year-old loves dipping them in tzatziki, and I love how easy the recipe is. Sometimes we make falafel sandwiches by putting them in pita pockets. A bonus is how easy they are to freeze and reheat. The perfect side dish for these are the Roasted Carrot Coins!