Low Cal Bran Tikkis That Look Like Falafels
Transform your snack game with these delicious *Low Cal Bran Tikkis That Look Like Falafels*, a perfect guilt-free alternative to deep-fried favorites. Packed with the wholesome goodness of bran flakes and protein-rich chickpeas, these tikkis boast a satisfying crunch and bold Middle Eastern-inspired flavors, thanks to aromatic spices like cumin, coriander, and chili powder. Easily shaped into adorable falafel-style patties, they're pan-cooked with minimal olive oil, making them a low-calorie, high-fiber option for health-conscious eaters. Ready in just 35 minutes, these golden-brown tikkis pair wonderfully with tangy yogurt dip, creamy hummus, or a crisp salad for a nourishing meal or snack. Perfect for anyone looking for a quick, nutritious, and flavorful vegetarian recipe!
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Recipe Information
Ingredients
- 1.5 cups Bran flakes
- 1 cup Cooked chickpeas
- 1 medium, finely chopped Onion
- 2 minced Garlic cloves
- 0.25 cup, chopped Fresh cilantro
- 0.25 cup, chopped Fresh parsley
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Chili powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Olive oil
- 2 tablespoons, as needed Water
- for greasing pan Olive oil spray
Instructions
Place the bran flakes in a food processor and pulse until they form a fine, breadcrumb-like texture.
Add the cooked chickpeas, onion, garlic, cilantro, parsley, ground cumin, ground coriander, chili powder, salt, black pepper, and olive oil to the food processor.
Pulse until the mixture just comes together, ensuring it’s well blended but still has a slightly coarse texture.
Gradually add water, 1 tablespoon at a time, as needed to bring the mixture together into a dough-like consistency. Avoid making it too wet.
Transfer the mixture to a bowl and divide it into 6 equal portions. Shape each portion into a small, round patty, roughly resembling a falafel.
Preheat a non-stick skillet over medium heat and lightly grease it with olive oil spray.
Place the tikkis in the skillet without overcrowding and cook for 5–7 minutes on each side, or until golden brown and crispy.
Serve warm with a side of yogurt dip, hummus, or salad for a delightful and low-calorie dish.
Nutrition Facts
Calories |
749 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.2 g | 28% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1655 mg | 72% | |
| Total Carbohydrate | 124.0 g | 45% | |
| Dietary Fiber | 29.8 g | 106% | |
| Total Sugars | 27.9 g | ||
| Protein | 27.3 g | 55% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 228 mg | 18% | |
| Iron | 45.7 mg | 254% | |
| Potassium | 1374 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
