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Monday, February 13, 2017

Baked White Bean Falafels


Baked White Bean Falafels: Easy to make, easy to transport for picnics, or school and work lunches, loaded with super healthy good for you stuff! and full of flavor!  You can eat them alone, or dipped in yogurt, or in a Pita sandwich.  Or you can eat them like I did today, and just toss a few on top of a garden salad, YUM!

I have always loved Falafels....deep fried balls of garlicky spicy chick pea goodness nestled inside warm pita with cucumbers and red onion in a tahini yogurt dressing; oh so good!!  

Yesterday I was watching a great food show with my kids about a culinary trip through Egypt, down the Nile.  Though Falafels are often believed to be Middle Eastern Cuisine, the Egyptian chef claimed they were originally created there and made with Fava Beans.  Well I won't nitpick the facts here, but simply put, it had me craving some Falafel stat! 

So I went about making a healthier (not deep fried) homemade version for everyday life.  I made them with white beans (instead of chick peas) simply because that is what I had left in the pantry this morning, but feel free to use the real deal (chick peas or fava beans depending who you ask!) if you have it handy.


Amy's Baked White Bean Falafel Recipe

Preheat oven to 425 degrees

Drop 3 large cloves of Garlic into a running food processor
Let it sit 5-10 minutes

Then add to food processor:
1 Onion, chopped into big chunks
1 handful of fresh Cilantro
1 Tbsp Cumin
1 tsp Salt
2 Tbsp Flour
1 can White Beans (or Chick Peas/ Fava Beans, drained/ rinsed) 

Process everything until it takes on a grainy texture. 
Brush Olive Oil on the bottom of a 12 cup muffin tin.  Spoon mix into the 12 cups.  Brush the top of each with a little more olive oil.

Bake for 30 minutes and done!  Crunchy on the outside and soft on the inside, enjoy! 


White Bean Falafel, before baking
White Bean Falafel, before baking
White Bean Falafel, after baking
Baked White Bean Falafel, ready to eat!