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Kale Falafel | Baked Verses Fried
Whether you bake or fry our delicious falafels, they are packed with flavor from the floral and earthy spices and loaded with fiber and protein, and have plenty of greens from fresh kale, parsley, and cilantro!
Recipe
Kale Falafel Recipe | Baked Verses Fried
Alyena bakes and fries this falafel recipe and then compares which she likes better. The only change to the recipe is the amount of flour used for the fried falafels.
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Falafel recipe:
Step 1
2 1/2 cups of fresh kale, chopped
1/2 of a medium sized white onion
3 Tbsps of cilantro, chopped
3 Tbsps of parsley, chopped
4 cloves of garlic, pressed or chopped
Blend together, 1/2 way through, scrape down side, blend again until finely blended
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Step 2
3 cups of canned chickpeas, drained and rinsed
2 Tbsps of Tahini
1 Tbsp of fresh lemon juice
1/4 tsp dried oregano
paprika
1 tsp coriander
2 tsps of cumin
For BAKED Falafels: 2 to 4 Tbsps of oat flour
For FRIED Falafels: 2 to 6 Tbsps of oat flour
(You can use regular flour instead of oat flour)
1/2 tsp of salt
1/4 tsp of pepper
Pulse this together until almost smooth, but with texture
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Step3
Place in refrigerator for 1 hour. This makes it easier to shape into balls and patties.
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Step 4
BAKE at 350 for 20 to 25 minutes or until golden brown on the outsides. Flip about 15 minutes or when golden brown on the bottom.
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FRY at 350 degrees. You do not want your oil too hot or they will only cook on the outside. Fry for up to 5 minutes.
Check out our Tabouli Salad recipe and Green Tahini Sauce to accompany this meal. (Coming July 10th)
Benefits of eating falafel
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Chickpeas are loaded with a range of vitamins and minerals crucial for heathy bodily function including calcium, iron, phosphorus, zinc, folate, potassium, B vitamins and magnesium. Compared to other fried goodies, falafel is very low in calories.
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We all know that falafel is absolutely delicious, but did you know it’s also super healthy? Let’s take a look at some of the health benefits of these golden brown balls of perfection.
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High In Fibre and Protein
Like other legumes, like lentils and beans, chick peas are high in fibre and protein, both of which have a multitude of health benefits including good heart health, muscle repair and development, weight management, digestive health and more.
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Loaded With Vitamins and Minerals
Chickpeas are loaded with a range of vitamins and minerals crucial for heathy bodily function including calcium, iron, phosphorus, zinc, folate, potassium, B vitamins and magnesium.
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Low in Calories
Compared to other fried goodies, falafel is very low in calories. Similar dishes, such as shawarma or doner kebabs all contain high calorie meats, whereas the chickpeas that falafel is made from offer a much lower calorie count.
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Rich In Healthy Fats
Falafel is rich in what are known as “healthy fats” and does not contain any trans fats or saturated fats, which are two of the biggest contributors to high cholesterol.
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Good For Blood Sugar Levels
Foods that are rich in fibre also help control your blood sugar levels. Fibre slows down digestion, and lets sugar transfer slowly from your digestive tract into your bloodstream. This means there is no sugar “high” after eating falafel, and no fatigue or irritation from a blood sugar crash.
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Low In Salt
Falafel is low in sodium. And maintaining a low-sodium dietary intake is essential for maintaining a low blood pressure.
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Information from: https://www.manoosh.com.au/health-benefits-falafel/