SERVES 4 • PREP TIME: 10 MINUTES • COOK TIME: 15 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGAN
30 MINUTES OR LESS, ONE-POT
This version of a classic Middle Eastern falafel swaps deep-fried, mashed, spiced chickpeas for edamame and carrots to add a boost of folate and vitamin C. These falafel balls stay true to flavor by highlighting basil, tahini, and toasty, herbal za’atar spices. Despite being baked, this falafel has a crispy coating similar to its fried alternative. This dish is great in a whole wheat pita with hummus, cucumber, tomato, and lemon juice.
2 medium carrots, peeled and cut into 1-inch chunks
2 cups edamame (fully cooked and shelled)
½ cup old-fashioned rolled oats
⅓ cup unsalted tahini
1 teaspoon za’atar (see tip)
½ cup chopped fresh basil
¼ teaspoon freshly ground black pepper
1
.
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2
.
Put the carrots in a blender or food processor and pulse for 30 seconds until pulverized. Add the edamame, oats, tahini, za’atar, basil, and pepper and blend until combined, about 1 minute, scraping down the sides halfway through. The texture should be doughy, but sticky enough to form into balls.
3
.
Form the mixture into 2-ounce balls and place on the lined
baking sheet. Flatten them slightly with the back of a fork so they can be easily flipped.
4
.
Bake for 10 minutes, then flip when lightly golden. Bake for another 5 minutes until the other side is lightly golden and crispy. Serve warm with desired toppings or store in an airtight container in the refrigerator for up to 5 days.
SUBSTITUTION TIP:
If you don’t have za’atar handy, add ½ teaspoon of oregano, ¼ teaspoon of thyme, ¼ teaspoon of sesame seeds, and 1 teaspoon of lemon juice instead.
Per serving:
Calories: 271, Total fat: 15g, Saturated fat: 2g, Cholesterol: 0mg, Sodium: 62mg, Potassium: 235mg, Magnesium: 36mg, Carbohydrates: 23g, Sugars: 3g, Fiber: 7g, Protein: 15g, Added sugar: 0g, Vitamin K: 37mcg