These are so good! They’re crunchy on the outside, with a moist interior. Tuck them into a pita with your favourite toppings, add them to a salad, or serve as an appetizer with tzatziki dip. Or, keep them in the freezer and reheat for a quick and tasty snack.
1 19-oz (540 mL) can chickpeas, drained and rinsed
2 cloves garlic
1 tbsp (15 mL) lemon juice (juice of ½ lemon)
1 tsp (5 mL) ground cumin
1 tsp (5 mL) ground coriander
½ tsp (2 mL) salt
2 tbsp (30 mL) warm water (optional)
1 cup (250 mL) cooked pot or pearl barley
1 carrot, grated
1 green onion, finely sliced
¼ cup (60 mL) packed, coarsely chopped, fresh parsley
1 tbsp (15 mL) whole barley flour or all-purpose flour
½ tsp (2 mL) red pepper flakes
2 tbsp (30 mL) sesame seeds (optional)
cooking oil spray
Preheat oven to 400°F (200°C).
In a food processor, place chickpeas, garlic, lemon juice, cumin, coriander and salt. Process, occasionally pushing ingredients down. If mixture is very dry, gradually add water until it has the consistency of oatmeal. Remove to a mixing bowl.
Stir in barley, carrot, green onion, parsley, barley flour and red pepper flakes until well combined.
Spray a large baking sheet with cooking spray. Spoon falafel mixture onto baking sheet in 1-tbsp (15 mL) mounds approximately 1 inch (2.5 cm) in diameter. Spray falafels with a fine mist of cooking spray, and sprinkle evenly with sesame seeds, if using.
Bake for 15 to 20 minutes, turning once about halfway through cooking, until outside of falafels is golden and crisp.
Tip: Falafels can be frozen for up to a month.
Makes 30 falafels.
Nutritional Information (per falafel):
Protein: 1 g
Carbohydrate: 4 g
Fibre: 1 g
Sugars: 0 g
Fat: 0.5 g
Saturated Fat: 0 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 76 mg
Potassium: 18 mg