Falafel, crispy vegetarian patties are made with chickpeas( chole or kabuli chana), garlic, onion and spices makes an easy meal option. They are served with Pita bread as sandwiches or wrapped in tortillas as wraps. This recipe is specially created for kids to feed them health, nutrition and taste as well. My kids loved it and I am sure your kids are going to love it too.
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Eating falafel means you are consuming a vegetable that is known to be low in saturated fat, cholesterol and sodium. Further, you are eating a vegetable that is known to be a great source of fiber, protein, copper, folate and other nutrients.
Falafel is the star solution for choosing a meatless meat variation that goes beyond the usual soy-based packages of meatless patties and sausages. Because of its texture after frying, falafel has the dense heartiness of a meatball yet with a bonanza of extra nutrients.
Traditionally falafels are deep fried to render the taste and texture, but for healthier option, You can prepare falafel with a cooking oil or you can use a spray oil and still come up with a delicious meatless meal staple. You can cook them on a non stick pan or bake them. I baked them and yes the texture was not resembling the original ones , but the taste was. They were gone in no time and my kids and husband couldn’t stop praising me. This is all we want as a reward of cooking and spending time in kitchen 🙂
Serving Size per person- 3 small falafels in one whole wheat tortilla
Oven roasted falafel wraps with mint yogurt sauce
To Make Falafel Wraps you will need
1.5 cups boiled, cooled and drained chickpeas
1 small onion chopped
2 or 3 garlic cloves
1/2 cup chopped cilantro
1 tsp cumin powder
Salt to taste
1/2 tsp red chilli flakes
1tsp ginger chilli paste
1/4 cup whole wheat flour
1tsp baking powder
whole wheat tortillas to make wraps
To make mint-yogurt dip You will need
Low fat hung curd/greek yogurt- 1 cup
A handful of mint leaves
2 garlic cloves
1 green chilli
1 tsp lime juice
1 tsp cumin powder
salt to taste
Salad for topping
sliced red bell peppers
1. Preheat oven at 425F ( 220 C)
2. Place chickpeas, bell pepper, onion, garlic, coriander, cumin, salt, and chili flakes in food processor and pulse until combined but still coarse.( you don’t have to make a paste.)
3. add flour, baking powder and mix well. Now roll this mixture into balls. If you feel that the mixture is too sticky add some more flour and grease you hand a little bit.
4. roll dough into lemon sized balls and gently flatten them to make a patty.
5. Place patties on a heavy rimmed greased baking sheet. Brush each patty with little oil , flip them over and brush on other side
6.roast for 15 minutes, then flip them over and roast for another 15 minutes, until golden crisp on both sides
7. Place 3 of them in a tortilla, top with yogurt mint dip and fresh salad and wrap it.
Serve it to your kids and let them enjoy this delightful healthy meal loaded with taste and nutrition.
BENEFITS OF CHICKPEAS IN DIABETES
According to the American Diabetes Association chick peas serve as a diabetic super food. They are filled with nutrients lacking in the typical American diet, and they will fill you up without a lot of calories. Add chick peas to your meal planning to help keep your blood sugar levels in check.
Chick peas have an index of 10, which is significantly lower than other beans, including black beans, navy beans, soybeans and lentils.
BENEFITS OF WHOLE WHEAT IN DIABETES
Whole wheat flour also has a higher vitamin content which includes folate, riboflavin, vitamins B1,B3 and B5. Bread made with whole wheat flour was found to have a GI of 51 whereas that from white wheat flour has a GI of 71. Every little bit matters when it comes to regulating blood sugar levels.
BENEFITS OF YOGURT
Yogurt provides calcium, vitamin D, protein, and, in some brands, probiotics. For many people, it adds to an overall healthy diet, while some even claim it will lenghten their lives.Higher intake of yogurt is associated with a reduced risk of type 2 diabetes.
For information please refer to these links
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.
Please check the other DFT team recipes