Paleo Falafel
2013-02-11- Cuisine: Greek, Middle Eastern
- Course: Entree, Side Dish, Snack
- Recipe Type: Comfort Food, Easy Entertaining, Family Recipes, Gluten Free, Lactose Free, Paleo, Vegetarian
- Ingredients: Almond Meal/Flour, Cauliflower, Cayenne Pepper, Coconut Flour, Egg, Garlic Cloves, Mint, Parsley, Red Onion, Yellow Onion
There are many variations of the ingredients in falafel, but they are typically made of chickpeas and then fried. The recipe that I made a few years ago for Taylor and me was baked, so when I came across the falafel recipe in Penzeys and saw that it was fried, I was certain that I could take ideas of ingredients from both recipes, while adapting it to be Paleo.
Chickpeas are not Paleo because they are a legume. I still enjoy hummus occasionally (made of mashed chickpeas) with fresh veggies, but I wanted to recreate the food memory of falafel in a dish that was strictly Paleo. I had fun trying to come up with substitutions for the chickpeas, fava beans and flour. A combination of grated zucchini, riced cauliflower, red onion, and almond meal created a deliciously moist, yet hearty base for all of the healthy spices. I also chose to borrow a method from my Paleo Keftedes recipe, and to coat the meatballs in a small amount of coconut flour for extra crunch on the outside. I’ve said before that I will not post a recipe that was not immensely successful in my kitchen, and this recipe was a home run. I made it on three separate occasions to ensure that I had the ratios of ingredients and flavors down to a science.
Not only is this dish healthier because it is baked with a small amount of organic olive oil instead of fried, but it is also full of veggies and healthy herbs like turmeric- an herb known for its anti-inflammatory and antioxidant properties. Traditionally, falafel is made with a lot of fresh herbs, but I substituted dried, and they still came out moist and flavorful. I created my Avocado Tzatziki to serve with them, and the combination brings me right back to that restaurant in Seattle with my Papou. Taylor and I have enjoyed this as a meal and a snack, from breakfast to dinner. I hope you enjoy these flavorful vegetarian meatballs as much as we did!
Ingredients
- 1 lg organic zucchini (or 2 small), rinsed, grated, and squeezed of excess water
- 2 cups cauliflower, riced (about a 1/2 a head of cauliflower)
- 1 cup onion (yellow or red), finely diced
- 2 tsp minced garlic
- 2 tsp dried cilantro
- 2 tsp dried parsley
- 2 tsp dried mint
- 1 1/2 tsp cumin
- 1/2 tsp turmeric
- scant 1/2 tsp cayenne pepper
- zest of 1 lemon
- 1/8 tsp black pepper
- 1 tsp sea salt
- 1 cup almond meal/flour (for falafel mixture)
- 1 egg, beaten
- 1/2 tsp baking soda
- 1/4 cup coconut flour (to roll falafel in before baking)
- 1/4 cup organic olive oil
Instructions
- 1. Preheat oven to 375 degrees
- 2. Using a handheld cheese grater or food processor, grate zucchini, then remove excess water by squeezing with a paper towel over the sink
- 3. Place grated and drained zucchini in a large bowl
- 4. To rice cauliflower: rinse, cut into florets, then place florets in Vitamix (on power 3), a food processor, or grate with a cheese grater to create the texture of couscous/uncooked rice
- 5. Add 2 cups of riced cauliflower to zucchini, and stir until evenly incorporated
- 6. To vegetable mixture, add onion, garlic, cilantro, parsley, mint, cumin, turmeric, cayenne, lemon zest, salt, pepper and stir well
- 7. In a small bowl, beat egg, then whisk in baking soda until it has dissolved
- 8. Add egg mixture to large bowl, then stir in 1 cup of almond meal/flour
- 9. Let mixture rest for a few minutes
- 10. In a large plate, add about a 1/4 cup of coconut flour
- 11. Cover large baking pan with nonstick aluminum foil, and spread a small amount of olive oil over the aluminum foil with your fingers
- 12. Form a medium sized ball (about 2 tbs) with your hands, then carefully roll into coconut flour before placing on aluminum foil-covered baking pan (making about 12 falafels)
- 13. Using a silicone brush, paint the tops of the falafel with a little olive oil
- 14. Bake for 40-45 minutes, flipping them halfway with a spatula, painting a little more olive oil on top, then sprinkling a small amount of sea salt on top – falafels should become golden brown
- 15. Enjoy!