Gluten Free Falafels
Falafels are one of the best and most delicious ways to help your gut. Using chickpeas, one of the most legumes, as its base ingredient you get a powerful punch of protein, fibre, iron, zinc, phosphorus, B vitamins and more.
In particular it provides a type of fibre categorised as an oligosaccharide (a type of high FODMAP) which can help feed many beneficial bacteria in your microbiome which provide a tonne of benefits including gut healing and anti-inflammatory properties.
For people that suffer from IBS or SIBO, you may know that these can be major bloat triggers. However, when IBS and SIBO have been addressed, it is possible for you to happily include chickpeas as part of your diet and reep the rewards. I know this because as a gut health naturopath, I help people feel their best and most confident with food (including chickpeas). Woo hoo!
This gluten free falafel recipe is very easy and tastes even better when paired with tzatziki or hummus. The gluten free version is also an added benefit for anyone with coeliac disease, non gluten sensitivity or who are treating leaky gut.
Makes: 18 falafels
- 2 cans of chickpeas (thoroughly rinsed and drained) or 500g cooked chickpeas (rinsed, drained and patted dry)
- 3 cloves garlic, crushed
- 1/3 C fresh parsley, finely chopped
- 1 1/2 tsp dried cumin
- 1/2 tsp dried coriander
- 1/2 tsp lemon rind
- 3 Tbsp gluten free flour (gluten free flour will naturally give a crumblier falafel)
- 2 Tbsp tahini (hulled or unhulled)
- 2 Tbsp sesame seeds
- salt and pepper to taste
- 3-4 Tbsp olive oil (to cook)
- Add chickpeas, parsley, garlic, sesame seeds, cumin, coriander salt, pepper to a food processor or blender and mix/pulse to combine until you have reached a crumbly dough. Stop and scrape down sides as needed until thoroughly combined.
- Add flour 1 Tbsp at a time and combine until no longer wet and you can mold the dough into a ball.
- Take mixture and gently form into small discs. Place on a plate, cover and refrigerate for 1-2 hours to firm up. This step can be skipped, however they will be a little more fragile when cooking.
- Heat a large pan over a medium heat and add enough oil to generously coat the pan - about 2 Tbsp. Swirl pan to coat.
- Once the oil is hot, add only as many falafel as will fit very comfortably in the pan at a time. Don't overcrowd the pan.
- Cook until this side is brown (approximately 4-5 minutes), flip and repeat. The deeper golden brown they are, the crispier they'll be.