Red Lentil Falafel

Red Lentil Falafel

These Red Lentil Falafels are a delightful fusion of Middle Eastern flavours with a healthier twist. Originating from the Middle East, falafel are small balls usually made from chickpeas or fava beans, often served with pita bread, salad and yoghurt sauce. However, this recipe combines tradition and innovation with diversification of ingredients; the red lentil falafel was born. This variant retains the crunch and intense flavour of falafel and offers a new option for vegetarians and those with higher protein intake needs.  They are easy to prepare, budget-friendly, and suitable for various dietary needs, including vegan and gluten-free.

Serves:  12

Dietary Suitability: Vegan, Vegetarian, egg-free,

May Contain: Ground coriander may contain Gluten, tree nuts, peanuts, milk, mustard, sesame, lupin

Preparation time: 25 minutes

Cooking time: 25 – 30 minutes

 

INGREDIENTS

1 cup (190 g) dried red lentils
1 small onion (60g), finely chopped
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
2 Tbsp chopped fresh parsley or coriander
Pepper to taste

 

METHOD

  1. Rinse the red lentils under cold water until the water runs clear. Then, place them in a saucepan and cover with water.
  2. Bring to a boil, then reduce the heat to a simmer and cook for about 10 – 15 minutes, or until the lentils are tender but not mushy.
  3. Drain any excess water and set aside to cool slightly.
  4. Combine the cooked red lentils, chopped onion, minced garlic, ground cumin, coriander, and pepper in a large mixing bowl.
  5. Add chopped fresh parsley or coriander for extra flavour.
  6. Use a fork or a potato masher to mash everything together until well combined. The mixture should be thick and sticky.
  7. Preheat the oven to 160°C/140oC Fan/310oF/Gas Mark 3 and line a baking sheet with parchment paper.
  8. Shape the lentil mixture into small patties or balls, about 1 to 1.5 inches in diameter, and place them onto the prepared baking sheet.
  9. If the mixture is too wet to hold its shape, add a tablespoon or two of gluten-free oats to help bind it together.
  10. Bake the falafels in the preheated oven for about 25 – 30 minutes, flipping halfway through, or until they are golden brown and crispy outside.
  11. Once cooked, remove the falafels from the oven and let them cool slightly before serving.

 

This recipe has been donated by Katelyn Dunne, a Nutrition Student from Atlantic Technological University

 

NUTRITION INFORMATION

Per serving: 1 falafel (55 g)
Total calories: 59 kcal
Fat: 0.5 g
 of which saturates: 0 g
Carbohydrate: 8.2 g
 of which sugars: 0.5 g
Fibre: 3.3 g
Protein: 4.2 g
Salt: 0.0 g

 

NUTRITION FACTS

  • This Red Lentil Falafel recipe offers a good source of protein from the red lentils. Protein is essential for the maintenance of muscle mass.
  • It is low in fat, saturated fat, sugar and salt content, yet high in fibre.
  • Incorporating ingredients like red lentils, herbs and spices, it provides a natural source of iron, phosphorus, selenium and folate.

VARIATIONS

  • Serve with a side of tahini sauce or yoghurt sauce for dipping.
  • Experiment with different spices to customise the flavour profile to your liking.
  • Add some cooked chickpeas or black beans that are a good source of iron.

 

Consumer Tested by Monica Zhang, Masters Nutrition Student at Leeds Breckett

Checked by Kathy Lewis, R.Nutr., Registered Nutritionist

 

©  2024 The Caroline Walker Trust