Low Fat Beetroot Falafel
Dive into the vibrant world of healthy eating with this Low Fat Beetroot Falafel recipe, a guilt-free twist on the Middle Eastern classic. Packed with nutrient-rich ingredients like earthy raw beetroot, protein-packed chickpeas, and a medley of fresh parsley and coriander, these oven-baked falafels boast a tender interior and a slightly crisp exterior without the need for frying. Perfectly spiced with cumin and coriander and brightened with a splash of lemon juice, these falafel balls are irresistibly flavorful while keeping calories in check. Ready in under 45 minutes, they’re ideal for serving warm in a pita with creamy yogurt or tahini sauce, or chilled over a crisp salad for a refreshing meal. A wholesome, vegan-friendly option bursting with color and flavor!
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Recipe Information
Ingredients
- 400 grams Canned chickpeas
- 150 grams Raw beetroot
- 1 medium Red onion
- 2 Garlic cloves
- 20 grams Fresh coriander
- 20 grams Fresh parsley
- 50 grams Whole wheat flour
- 2 tablespoons Lemon juice
- 1 teaspoon Cumin powder
- 1 teaspoon Coriander powder
- 0.5 teaspoons Salt
- 0.5 teaspoons Black pepper
- 1 for baking tray Olive oil spray
Instructions
Preheat the oven to 180°C (356°F) and line a baking tray with parchment paper. Lightly spray with olive oil.
Drain and rinse the canned chickpeas thoroughly under cold water, then pat them dry with a paper towel.
Peel and grate the beetroot using a fine grater.
In a food processor, combine the chickpeas, grated beetroot, coarsely chopped red onion, garlic cloves, coriander, parsley, whole wheat flour, lemon juice, cumin powder, coriander powder, salt, and black pepper.
Pulse the mixture until it reaches a coarse, sand-like consistency. Do not over-process; you want some texture to remain.
Use your hands or a spoon to form the mixture into small balls, about the size of a golf ball, and place them on the prepared baking tray.
Lightly spray the tops of the falafel balls with olive oil to help them crisp up in the oven.
Bake in the preheated oven for 20-25 minutes, turning them halfway through, until they are golden and slightly crispy on the outside.
Let them cool slightly before serving. Enjoy these beetroot falafels warm wrapped in a pita with your favorite salad and a dollop of yogurt or tahini sauce, or chilled over a fresh green salad.
Nutrition Facts
Calories |
682 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.6 g | 11% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2500 mg | 109% | |
| Total Carbohydrate | 129.7 g | 47% | |
| Dietary Fiber | 30.1 g | 108% | |
| Total Sugars | 27.2 g | ||
| Protein | 29.4 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 294 mg | 23% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 1945 mg | 41% | |
*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.
