LunchDinnerMain Course

High-Protein Falafel Bites

Name: High-Protein Falafel Bites
Prep time: 20 min
Cook time: 25 min
Total time: 1 h 45 min
Yield: 4人分
Cuisine: middle_eastern
Ingredients: 250 g dried chickpea soaked overnight; 0.5 個 yellow onion roughly chopped; 3 片 garlic roughly chopped; 0.5 カップ fresh parsley packed; 0.25 カップ fresh cilantro packed; 1 小さじ cumin ground; 1 小さじ coriander ground; 0.5 小さじ cayenne pepper (お好みで); 0.5 小さじ baking powder; 1 小さじ salt; 0.5 小さじ black pepper freshly ground; 2 大さじ all-purpose flour; 4 カップ vegetable oil for frying

These crispy falafel bites are packed with plant-based protein, making them a satisfying and flavorful meal. They are perfect for lunch or dinner, served in a pita or alongside a fresh salad.

Forkinによるオリジナルレシピ

合計時間: 1 時間 45 分
人数: 4
難易度: 普通
1人分: 498 kcal

ヴィーガンベジタリアン

アレルゲン情報： グルテンを含む可能性があります。アレルギーがある場合は、必ず材料の包装を確認してください。

下ごしらえ

材料

250 gdried chickpea, soaked overnight
0.5 個yellow onion, roughly chopped
3 片garlic, roughly chopped
0.5 カップfresh parsley, packed
0.25 カップfresh cilantro, packed
1 小さじcumin, ground
1 小さじcoriander, ground
0.5 小さじcayenne pepper(お好みで)
0.5 小さじbaking powder
1 小さじsalt
0.5 小さじblack pepper, freshly ground
2 大さじall-purpose flour
4 カップvegetable oil, for frying

調理器具

deep-fry thermometer · deep pot · food processor · slotted spoon · large bowl · wire rack

作り方

手順

1
Drain the soaked chickpeas thoroughly and pat them dry with a clean towel.
約5 分
調理のヒント： Ensure chickpeas are very dry; excess moisture can make falafel mushy.
2
Combine the drained chickpeas, yellow onion, garlic, fresh parsley, fresh cilantro, cumin, coriander, cayenne pepper (if using), salt, and black pepper in a food processor.
約5 分
3
Pulse the mixture until it forms a coarse meal, scraping down the sides as needed. Do not over-process; it should not be a smooth paste.
約2 分
調理のヒント： A slightly chunky texture helps with a crispier falafel.
4
Transfer the mixture to a large bowl, then stir in the baking powder and all-purpose flour until just combined.
約2 分
調理のヒント： The flour and baking powder help bind the falafel and make them fluffy.
5
Cover the bowl and refrigerate the falafel mixture for at least 1 hour to allow the flavors to meld and the mixture to firm up.
約1 時間
調理のヒント： This resting period is crucial for falafel that holds its shape and doesn't crumble during frying.
6
Heat the vegetable oil in a deep pot or Dutch oven over medium-high heat until it reaches 175°C (350°F).
約5 分
調理のヒント： Use a deep-fry thermometer for accurate temperature control. Too low, and falafel will be greasy; too high, and they'll burn outside and be raw inside.
7
While the oil heats, form the falafel mixture into small balls or patties, about 3-4 cm (1.5 inches) in diameter.
約5 分
調理のヒント： Use a falafel scoop if you have one, or shape them by hand.
8
Carefully place a few falafel bites into the hot oil, ensuring not to overcrowd the pot.
約1 分
調理のヒント： Frying in batches maintains the oil temperature and ensures even cooking.
9
Fry the falafel for 3-5 minutes, turning occasionally, until they are golden brown and crispy on all sides.
約5 分
調理のヒント： They should be uniformly deep golden brown.
10
Remove the cooked falafel with a slotted spoon and transfer them to a wire rack lined with paper towels to drain excess oil.
約1 分
調理のヒント： Draining on a wire rack prevents sogginess.
11
Repeat with the remaining falafel mixture, adjusting the heat as necessary to maintain the oil temperature.
約15 分
12
Serve the falafel bites warm with your favorite accompaniments like tahini sauce, pita bread, or a fresh salad.

1人分

栄養情報

65%スコア

カロリー: 497.5kcal
たんぱく質: 13.2g
炭水化物: 46.2g
脂質: 30.4g
食物繊維: 12g
糖類: 8.1g

レシピの材料と分量から算出した推定値です。ブランドや材料の置き換えによって変わる場合があります。

おいしく保存

保存方法

Store leftover falafel in an airtight container in the refrigerator.

温め直し

Reheat falafel in an oven or air fryer at 180°C (350°F) for 5-10 minutes until heated through and crispy.