twig boy cooks – healthy oven-baked falafels
Yes, I said it, oven-baked falafel. It works, trust me. They are not fal-awful. Unlike that joke. That was terrible.
Ingredients. Makes 16. Preparation time 25 minutes. Cooking time – 25 minutes.
2 tbsp olive oil
1 small onion, finely chopped
1 crushed garlic clove
1 can of chickpeas, rinsed
2 tsp cumin powder
1 tsp mixed herbs
zest of 1/2 lemon, finely grated
salt and pepper
1 egg or vegan egg substitute, beaten
ONE. Heat one tbsp of your olive oil in a small frying pan, add the onion and cook for 5-ish minutes until it is soft, add your garlic for 2 more minutes and then remove from the heat.
Put your pan on to your work surface if you can. It will cool down rapidly and stop the onions cooking. Otherwise, lower it into a bit of cold water to stop it cooking. Just the bottom of course! Not the onions.
TWO. Put your chickpeas into a bowl and add the onion and garlic mixture. Use a potato masher or a fork to mash them up. Then, add your cumin, herbs and lemon zest*. Try a bit, and season accordingly. It is vital you try that part now before the egg gets involved.
*If you like a spicy falafel now is the time to add any chilli powder etc.
THREE. Get the egg involved. Pour it into the mixture and give it all a good stir. Form the mixture into 16 or so falafel like shapes, roughly the size of a golf ball, maybe a little smaller. Place them on a plate, cover with cling film and cram them in the fridge for 15 minutes or until you want to eat them.
FOUR. When munch time arrives, remove them from the fridge, put them on a non-stick baking tray, drizzle them with your remaining oil and cook in a preheated oven for 25 minutes until they are nicely coloured.