Low Carb Falafel With Roasted Vegetables
By swapping the traditional chickpeas for soybeans you almost halve the carbohydrate content in these falafels. Traditionally deep-fried falafels can be quite high in saturated fat so these are baked and served with a fat-free dip and roasted vegetables.
Preparation time: 30 mins to 1 hour
Cooking time: 10 to 30 mins
For the falafels
- 500g/1lb 2oz frozen soya beans, defrosted
- 1 small red onion, finely chopped
- 2 garlic cloves, crushed
- ½ small bunch coriander, leaves and stalks finely chopped
- 1-2 tsp ras-el-hanout, to taste
- 1 free-range egg, beaten
- 2 tbsp toasted sesame seeds
- 2 tbsp dry breadcrumbs
- sea salt and freshly ground black pepper, to taste
- olive oil cooking spray
For the vegetables
- 1 red pepper, seeds removed, quartered
- 1 yellow pepper, seeds removed, quartered
- 2 courgettes, cut into long batons
- 1 aubergine, halved lengthways then sliced into half moons
- 1 tsp sweet smoked paprika
- 1-2 tsp sherry vinegar, to taste
- ½ small bunch coriander, torn
For the dip
- ⅓ cucumber, roughly peeled, seeds removed, finely chopped
- 1 small garlic clove, crushed
- 100g/3½oz fat-free Greek yoghurt
- 1 lemon, juice of ½, remainder cut into wedges for serving
- small handful mint, leaves shredded
- Preheat the oven to 200C/400F/Gas 6. Pat the soy beans dry with kitchen paper to remove as much excess moisture as possible. Put the beans into a food processor and blend to a rough paste. Tip into a bowl, combine with the remaining falafel ingredients (except the olive oil) and season, to taste.
- Shape the mixture into golf ball-sized balls and place on a baking tray. Spray with a little oil and then bake for 15-20 minutes, or until golden-brown.
- For the vegetables, put the vegetables onto a baking tray. Spray with a little olive oil, and sprinkle over the smoked paprika. Season with salt and pepper and cook alongside the falafel in the preheated oven for 20 minutes.
- Meanwhile make the dip. Combine the cucumber with the garlic, yoghurt, lemon and mint and season to taste.
- Once the vegetables are tender and the falafel golden-brown and crisp on the outside, remove from the oven. Season the roasted vegetables with a drizzle of sherry vinegar and mix in the coriander. Serve with the yoghurt dip and a wedge of lemon on the side.
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