What are falafel toasts?
I’m so proud of this falafel toast recipe, as simple as it is. I think this is a concept that has never been done before, or at least, as far as I have seen. I was inspired by my love of falafel. Usually, I make falafels at the beginning of the week and keep them in the fridge so they’re ready to have for lunch, in a sandwich with either Tzatziki or Tomato dip and plenty of salad, but you pick up your sandwich and all the falafel falls out. I cut them in half, and even made them into cubes instead of balls but still they made my sandwich eating experience difficult, to say the least. P.S. Don’t forget to subscribe and follow me on socials so that you never miss any of my healthy recipes for weight loss.
I completely re designed the original sandwich I was trying to make and eventually ended up ditching the bread all together and making these Falafel Toasts. For this recipe I used canned chickpeas but dried are fine too. Just remember to soak and cook them before hand.
Why are falafel toasts healthy?
This falafel toast recipe stands out as a healthy choice due to several nutritional factors. Firstly, chickpeas, the primary ingredient, are rich in plant-based protein and fiber, promoting satiety and aiding digestion. The addition of spinach contributes essential vitamins and minerals, enhancing the overall nutritional profile. By opting for baking instead of deep-frying, the recipe reduces the intake of added fats, maintaining a lower calorie content. The inclusion of garlic not only adds flavor but also brings potential health benefits, thanks to its antimicrobial properties. Additionally, the use of whole ingredients and minimal processing aligns with a whole-foods-based approach, emphasizing wholesome and nutrient-dense components. Overall, these falafel toasts offer a satisfying and health-conscious option for those seeking a nutritious snack or meal accompaniment.
Do you have a diet restriction?
This recipe is great for diet restrictions such as:
- Vegan
- Vegetarian
- Gluten Free
- Dairy free
- Nut free
- Low GI
Step 1: Blend the ingredients
If you’ve ever made falafels, then the first few steps will be pretty familiar. First we want to deshell the chick peas, yes, every single one, one by one. I know, its probably the most tedious job I’ve ever come across within the kitchen but it really makes a difference. I find this recipe sticks together a lot better sans skins. Once they’re all de-skinned, chuck them in a food processor along with the other ingredients and blend until the mixture is sticky and mouldable. I recommend starting with 1 tablespoon of cornflour and seeing how much extra you need to make the falafel toasts stick. You may we wondering if you can add a little extra cooked spinach. I have trialled this and I find it doesn’t work very well, the mixture ends up with too much water and results in a falafel bread that dries out too fast, cracks and crumbles when baked.
Step 2: Bake your toasts
Pre-heat your oven to 200C, or if your like me, forget until the last minute. I’m getting better, the oven gets pre heated at least 50% of the time now. Line a baking tray with baking paper and spoon your mixture onto the tray. Spread out with a knife or the back of a spoon until your mixture is 5-10mm thick and even all over, tidy up the edges to make relatively straight lines and well compacted edges so that you don’t end up with burnt crumbly bits. Use a knife to cut lightly your mixture into quarters or into whatever size suits you, this reduces raw edges and helps the stability of the falafel.
Place in the oven for 15 minutes or until the top of the falafel is crispy. Use a spatula to flip all your falafel toasts over so the other side can crisp up. You may need to go over your cut lines before flipping. Return to the oven for another 15 minutes. If your toasts still feel squishy they need to be baked for longer as they will not be strong enough to hold the weight of your topping. For heavier toppings I would suggest cutting falafels into bite size pieces or “mini toasts” if you will.
There are so many possibilities for these falafel toasts. They make great lunches and are perfect for picnics and lunch boxes. My favourite toppings are tzatziki, cucumber and salad leaves or cream cheese with some Pico de Gallo salad. This time, I covered the falafel toast with my homemade tzatziki and placed 4 sliced of cucumber on top.
Looking for a traditional falafel recipe? Check these out!
FAQs (Frequently Asked Questions)
Can I Use Canned Chickpeas?
- Yes, canned chickpeas work well for this recipe. Ensure they are drained and rinsed thoroughly before using.
Is the Spinach Necessary?
- While spinach adds color and a hint of earthiness, you can omit it if you prefer a more traditional falafel flavor.
Why Use Cornflour?
- Cornflour helps bind the falafel mixture and contributes to the desired crispy texture. Adjust the quantity based on the mixture’s consistency.
What Can I Serve With Falafel Toasts?
- Enjoy these falafel toasts with your favorite dipping sauce, such as tzatziki or tahini. They also make a tasty addition to salads or as a side dish.
Variations
Mediterranean Herb Falafel:
- Enhance the falafel’s herbaceous profile by adding a mix of fresh herbs like cilantro and mint to the mixture. This variation introduces vibrant flavors.
Spicy Jalapeño Falafel:
- For a kick of heat, incorporate finely chopped jalapeños or a dash of hot sauce into the falafel mixture. Adjust the spice level to suit your preference.
Sun-Dried Tomato and Olive Falafel:
- Elevate the falafel with the addition of chopped sun-dried tomatoes and olives. This variation provides a burst of Mediterranean flavors.
Quinoa Falafel Toasts:
- Introduce cooked quinoa into the falafel mixture for added texture and nutritional value. Quinoa complements the chickpeas, creating a wholesome twist.
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Spinach Falafel Toast Recipe
Ingredients
- 1 cup chickpeas cooked
- ½ cup onion chopped
- 1 clove garlic crushed
- 1 tbsp spinach cooked
- 1 tbsp cornflour
- 1 tsp parsley
- ¼ tsp cayenne pepper
- ¼ tsp pepper
- ¼ tsp salt
- 1-3 tbsp cornflour
Instructions
- Drain, rinse and de shell the chickpeas
- Place all ingredients in a food processor and blend until well combined and mixture is sticky. Start first with 1 tbsp of cornflour and add more if needed.
- Spoon mixture onto a lined baking tray and spread until its even and around 0.5mm thick, don't go thinner than this.
- Cut lines in the mixture determining the size of your Falafel toasts.
- Bake for 15 minutes or until the top of the falafel is dry and crispy.
- Use a spatula to flip the toasts over and return to the oven for another 15 minutes or until the toasts are crispy and hold their weight.
- Top with your favourite sandwich fillings and tag me on Insta! @healthyheartywholesome
