March 13, 2023
Soybean Falafel
Crispy outside, creamy inside, this herb-packed lower carb version of the Middle Eastern classic is perfect as an appetizer or as a vegetarian main. Recipe adapted from here. I like to serve these atop hummus with more fresh herbs or as part of a salad with pickled veggies, fresh herbs and toum dressing.
Servings: 4
Calories: 287kcal
Ingredients
- 1 cup dried soybeans covered with 3 inches of water for expansion, soaked overnight
- 1 cup cilantro tender stems and leaves, lighty packed
- 1 cup parsley leaves lighty packed
- 1/4 cup mint leaves lighty packed
- 4 green onions root and rough tips trimmed off
- 3 garlic cloves minced
- 1 teaspoon cumin ground
- 1 teaspoon coriander ground
- 1 teaspoon salt plus more as needed
- pinch cayenne omit for nightshade-free
- 2 to 3 cups avocado oil for frying
Instructions
- Rinse and then dry the soaked soybeans on paper towels.
- Combine the soybeans, cilantro, parsley, mint, garlic, cumin, coriander, salt, and cayenne in a food processor. Pulse until the soybeans are very finely chopped. Check the texture by squeezIng a small handful of the mixture – it’s done when it just holds together so continue to pulse, if necessary.
- Refrigerate the mixture for 15 minutes to allow the batter to firm up. After a 15 minute rest, gently shape tablespoonfuls the batter into balls and set aside.
- Heat a large heavy-duty pot and fill with 3/4-inch of avocado oil. Heat to 375ºF over high heat. Using a slotted spoon, gently lower formed falafels into the hot oil, ensuring that they do not touch. Cook at 350-375ºF until deeply golden then flip each ball with a fork and cook the second side until golden as well, about 4 minutes total. Transfer the cooked falafel to a paper towel lined plate and season with more salt.
Notes
You can also bake these rather than fry them. Transfer formed falafel onto a parchment-lined baking sheet and bake at 400ºF for 15-20 min, golden.
Only about 2 tablespoons of oil are absorbed, as reflected in the nutrition.
Protein:Energy Quotient [calories]: 0.55
Nutrition Facts
Soybean Falafel
Amount per Serving
Calories
287
% Daily Value*
Fat
17
g
26
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
6
g
Monounsaturated Fat
7
g
Sodium
597
mg
26
%
Potassium
1008
mg
29
%
Carbohydrates
17
g
6
%
Fiber
6
g
25
%
Sugar
4
g
4
%
Protein
18
g
36
%
Vitamin A
1791
IU
36
%
Vitamin C
28
mg
34
%
Calcium
177
mg
18
%
Iron
9
mg
50
%
* Percent Daily Values are based on a 2000 calorie diet.
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