Introduction
Falafel is a popular Middle Eastern dish that has gained global recognition for its delicious taste and versatility. Traditionally made with chickpeas, falafel has become a staple in vegetarian and vegan diets due to its high protein content and plant-based ingredients. In this article, we will explore the concept of Forks Over Knives falafel, a healthier twist on the classic recipe that aligns with the principles of the renowned documentary and lifestyle brand.
The Forks Over Knives Movement
Forks Over Knives is a documentary that advocates for a whole-food, plant-based diet to promote overall health and well-being. The film highlights the benefits of adopting a plant-based lifestyle and emphasizes the importance of consuming foods that are minimally processed and free from animal products. The Forks Over Knives recipe collection includes a variety of plant-based dishes, including their take on falafel.
The Forks Over Knives Falafel Recipe
The Forks Over Knives falafel recipe is a healthier alternative to the traditional version, which is often deep-fried and high in fat. This recipe replaces the frying method with baking, reducing the overall calorie and fat content of the dish. The main ingredients used in this recipe are chickpeas, fresh herbs, and spices.
Ingredients
To make Forks Over Knives falafel, you will need:
- 2 cups cooked chickpeas
- 1 small onion, roughly chopped
- 3 cloves of garlic
- 1 cup fresh parsley, chopped
- 1 cup fresh cilantro, chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons whole wheat flour
- 1 teaspoon baking powder
Instructions
To prepare the Forks Over Knives falafel:
- In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and black pepper. Pulse until well combined but not pureed.
- Transfer the mixture to a bowl and stir in the whole wheat flour and baking powder.
- Cover the bowl and refrigerate for at least 1 hour to allow the mixture to firm up.
- Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Using your hands, shape the falafel mixture into small balls or patties and place them on the prepared baking sheet.
- Bake for 20-25 minutes, or until the falafel is golden brown and crispy.
- Remove from the oven and let cool slightly before serving.
Tips for Perfect Forks Over Knives Falafel
To ensure your Forks Over Knives falafel turns out perfectly:
1. Use cooked chickpeas:
It’s important to use cooked chickpeas in this recipe. Canned chickpeas work well, but be sure to drain and rinse them thoroughly before using.
2. Don’t over-process the mixture:
Pulse the chickpea mixture in the food processor until well combined, but be careful not to over-process. The mixture should still have some texture.
3. Let the mixture rest:
Allowing the falafel mixture to refrigerate for at least 1 hour helps it firm up, making it easier to shape and handle.
4. Use parchment paper:
Using parchment paper on the baking sheet prevents the falafel from sticking and ensures even cooking.
5. Serve with a variety of accompaniments:
Forks Over Knives falafel is delicious on its own, but it can be enhanced with a variety of accompaniments such as hummus, tahini sauce, fresh salads, and pickled vegetables.
Conclusion
Forks Over Knives falafel is a healthy and delicious plant-based dish that can be enjoyed by vegans, vegetarians, and meat-eaters alike. By following the Forks Over Knives recipe, you can create falafel that is packed with flavor and nutrients while aligning with a whole-food, plant-based lifestyle. Whether you’re looking to incorporate more plant-based meals into your diet or simply want to try a new twist on a classic dish, Forks Over Knives falafel is a must-try recipe in 2023.