| Prep: 20 mins | Cook: 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 395 | 11g | 1g | 60g |
| sugars | fibre | protein | salt |
| 10g | 10g | 15g | 0.7g |
Since my culinary journey began, I’ve discovered the many benefits and flavors that come from a vegetable based recipe and Baked Soybean Falafel stands out as a prime example. Originating from the Middle East, this hearty dish is a testament to how wholesome ingredients can come together to create something truly magnificent.
A Taste of the Middle East
Although my kitchen typically smells of New England seafood, the aromatic waft of cumin and coriander that accompanies the creation of Baked Soybean Falafel is a resolution I make an exception for. My daughters, Erin and Samantha have come to anticipate this break from our traditional maritime menus and I can’t blame them. Each bite is a burst of Middle Eastern flavors and aromas that never fail to transport us across continents.
The Health Equation
The Baked Soybean Falafel is not only rich in flavor, but it comes packed with a host of health benefits that cannot be overlooked. Soybeans are a superfood that comes loaded with protein and fiber, making this a perfect dish for those who seek a heart-healthy vegetarian option. The addition of fresh herbs like parsley and cilantro brings an element of freshness to the dish while loading it up with essential vitamins and minerals. The Greek yogurt provides a probiotic touch, enhancing digestion and immune function.
The whole wheat pitas and flour make this recipe an excellent source of whole grains, which have been linked to reduced risk of heart disease, obesity, and certain types of cancer. And let’s not forget about the multitude of vegetables that go into this recipe. Their variety not only adds color and flavor, but also a host of nutrients, including dietary fiber and a range of antioxidants.
Pairing Possibilities
Flavorful and versatile, Baked Soybean Falafel can be paired with a variety of dishes. If you’re a fan of Middle Eastern cuisine like me, then serving the falafel inside whole wheat pitas alongside Tabouleh or with a side of Hummus is an absolute delight. For a lighter option, I suggest a simple Greek salad. The creamy dressing and crisp vegetables make an excellent accompaniment and add to the overall health quotient of the meal.
Discovering new recipes and incorporating different cuisines is a thrilling culinary adventure and with the Baked Soybean Falafel, we’ve added a delicious and nutritious stop to our global food journey.
What You’ll Need
- 2 cans (15 oz each) soybeans, drained
- 4 cloves garlic, minced
- 1 large onion, chopped
- 2 tablespoons coriander, ground
- 2 tablespoons cumin, ground
- 1 cup fresh parsley, chopped
- 1/2 cup fresh cilantro, chopped
- 1 1/4 cups whole wheat flour
- 1/4 cup olive oil
- 1 teaspoon baking powder
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 lemon, juiced
- 6 whole wheat pitas
- 1 cup diced tomatoes
- 1 cup diced cucumbers
- 1/2 cup nonfat Greek yogurt
Method
Step One
Preheat your oven to 375°F (190°C). While the oven is preheating, drain your 2 cans of soybeans.
Step Two
In a food processor, combine the drained soybeans, 4 cloves of minced garlic, 1 large chopped onion, 2 tablespoons of ground coriander, 2 tablespoons of ground cumin, 1 cup of chopped fresh parsley, and 1/2 cup of chopped fresh cilantro. Process until a coarse mixture forms.
Step Three
Transfer the soybean mixture to a large bowl. Stir in 1 1/4 cups of whole wheat flour, 1/4 cup of olive oil, 1 teaspoon of baking powder, 1/2 teaspoon of red pepper flakes, 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, and the juice of 1 lemon.
Step Four
Using your hands, form the mixture into small patties. Place the patties on a baking sheet and bake in the preheated oven for 20 minutes, or until golden brown.
Step Five
While the falafel is baking, prepare your toppings. Dice 1 cup of tomatoes and 1 cup of cucumbers, and set aside.
Step Six
Once the falafel is done baking, allow it to cool slightly before serving. Serve each falafel patty in a whole wheat pita, topped with the diced tomatoes and cucumbers and a dollop of nonfat Greek yogurt. Enjoy your Baked Soybean Falafel!
