Low Fat Beetroot Falafel
Brighten up your meal prep with these vibrant and nutritious Low Fat Beetroot Falafels! Packed with the earthy sweetness of grated raw beetroot and the zesty punch of fresh coriander, parsley, and lemon juice, these baked falafels are a guilt-free twist on the traditional fry. Using canned chickpeas as a base and whole wheat flour for texture, this recipe delivers a wholesome, high-fiber treat that’s low in fat yet bursting with flavor. The oven-baked method ensures a crispy exterior without the need for excessive oil, making them a healthy choice for plant-based eaters or anyone looking to spice up their weeknight dinners. Serve them warm in a pita wrap with crisp veggies and creamy tahini, or tossed over a refreshing salad for a quick, satisfying meal. These vibrant beetroot falafels are as eye-catching as they are delicious!
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Ingredients
- 400 grams Canned chickpeas
- 150 grams Raw beetroot
- 1 medium Red onion
- 2 Garlic cloves
- 20 grams Fresh coriander
- 20 grams Fresh parsley
- 50 grams Whole wheat flour
- 2 tablespoons Lemon juice
- 1 teaspoon Cumin powder
- 1 teaspoon Coriander powder
- 0.5 teaspoons Salt
- 0.5 teaspoons Black pepper
- 1 for baking tray Olive oil spray
Directions
Step 1
Preheat the oven to 180°C (356°F) and line a baking tray with parchment paper. Lightly spray with olive oil.
Step 2
Drain and rinse the canned chickpeas thoroughly under cold water, then pat them dry with a paper towel.
Step 3
Peel and grate the beetroot using a fine grater.
Step 4
In a food processor, combine the chickpeas, grated beetroot, coarsely chopped red onion, garlic cloves, coriander, parsley, whole wheat flour, lemon juice, cumin powder, coriander powder, salt, and black pepper.
Step 5
Pulse the mixture until it reaches a coarse, sand-like consistency. Do not over-process; you want some texture to remain.
Step 6
Use your hands or a spoon to form the mixture into small balls, about the size of a golf ball, and place them on the prepared baking tray.
Step 7
Lightly spray the tops of the falafel balls with olive oil to help them crisp up in the oven.
Step 8
Bake in the preheated oven for 20-25 minutes, turning them halfway through, until they are golden and slightly crispy on the outside.
Step 9
Let them cool slightly before serving. Enjoy these beetroot falafels warm wrapped in a pita with your favorite salad and a dollop of yogurt or tahini sauce, or chilled over a fresh green salad.
Nutrition Facts
| Serving size | (814.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 682.0 |
| Total Fat 8.6g | 0% |
| Saturated Fat 1.1g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2499.9mg | 0% |
| Total Carbohydrate 129.7g | 0% |
| Dietary Fiber 30.1g | 0% |
| Total Sugars 27.2g | |
| Protein 29.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 293.9mg | 0% |
| Iron 11.2mg | 0% |
| Potassium 1944.9mg | 0% |
Source of Calories