Spiced Parsnip and Coconut Falafel
Indulge in the bold flavors of these Spiced Parsnip and Coconut Falafels, a creative twist on the traditional Middle Eastern favorite. This plant-based recipe combines the sweetness of steamed parsnips, the nutty richness of desiccated coconut, and fragrant spices like cumin, turmeric, and chili flakes to create irresistibly flavorful falafels. Baked until golden and crisp, these healthy falafels are gluten-free adaptable and bring vibrant color and warm spices to your table. Perfect as a protein-packed meal served with pita bread, salad, and creamy tahini sauce, or as a unique appetizer paired with a refreshing mint chutney. Easy to prepare in under an hour, these falafels are a satisfying addition to any vegetarian repertoire.
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Recipe Information
Ingredients
- 2 large parsnips
- 400 grams chickpeas
- 50 grams unsweetened desiccated coconut
- 50 grams plain flour (or gluten-free flour)
- 1 medium onion
- 2 large garlic cloves
- 15 grams fresh coriander leaves
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 0.5 teaspoon chili flakes
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil
- 1 teaspoon baking powder
Instructions
Preheat your oven to 200°C (390°F) and line a baking tray with parchment paper.
Peel and roughly chop the parsnips into small chunks. Steam or boil them until they are soft, about 10-12 minutes. Drain and set aside to cool slightly.
In a food processor, combine the steamed parsnips, chickpeas (drained and rinsed), onion (roughly chopped), garlic cloves, and fresh coriander.
Pulse the mixture in the food processor until it becomes a coarse paste. Avoid over-blending; the mixture should hold together but retain some texture.
Add the desiccated coconut, plain flour, ground cumin, ground coriander, ground turmeric, chili flakes, baking powder, salt, and black pepper to the mixture. Mix well until everything is evenly incorporated.
Form the mixture into small balls or patties (around 2 tablespoons per falafel). You should get around 12-16 falafels, depending on the size.
Place the falafels on the prepared baking tray. Brush the tops with olive oil for a crispier finish.
Bake the falafels in the preheated oven for 20-25 minutes, flipping them halfway through, until they are golden brown and firm on the outside.
Remove from the oven and let them cool slightly before serving.
Serve warm with pita bread, fresh salad, and a drizzle of tahini or yogurt sauce. These falafels also pair well with a coconut or mint chutney.
Nutrition Facts
Calories |
1785 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.6 g | 103% | |
| Saturated Fat | 36.0 g | 180% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 3219 mg | 140% | |
| Total Carbohydrate | 230.2 g | 84% | |
| Dietary Fiber | 54.0 g | 193% | |
| Total Sugars | 42.5 g | ||
| Protein | 52.0 g | 104% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 439 mg | 34% | |
| Iron | 21.0 mg | 117% | |
| Potassium | 2959 mg | 63% | |
*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.
