Main Meals
Crispy Falafel with Creamy Garlic Tahini Sauce
By The KSW Team · September 19, 2019 · 3 min read
Our family’s favourite meatless meal is definitely crispy falafel with an oh-so-creamy garlic tahini sauce. Falafel is made from ground chickpeas that have been soaked overnight. Hailing from the legume family, chickpeas have been consumed for over 7,500 years!
A few benefits of chickpeas:
- Plant-based protein
- High in vitamins and minerals like manganese, folate, copper, phosphorus, iron, magnesium, and zinc
- Slow-releasing carbohydrate providing sustained energy
- Help keep blood sugar levels stable
- High fibre content helps improve digestion
- Increases satiety
“You don’t have dairy? Where do you get your calcium?”
I’ve been asked this question dozens of times. One of my main sources of calcium comes from sesame seeds which is what tahini is made out of.
Fun fact: ¼ cup of sesame seeds contains 351 mg of calcium while 1 cup of non-fat milk contains only 316 mg.
Not only are they a great source of calcium but sesame seeds also help prevent anemia with their iron content.
Boosting Nutrition
Having a picky toddler at home means I’m always looking for new ways to hide nutrient-dense foods in our meals. When I’m making these falafels I make sure to add in a hefty serving of baby spinach and fresh parsley into the mix.
While they’re both high in many nutrients, baby spinach and fresh parsley supply an excellent supply of vitamin K. Needed for building strong bones and improve blood clotting, vitamin K is a vital nutrient for a healthy body.
Building a Healthy Plate
Whenever I’m putting a meal together for my family I always make sure to include three things:
- Protein
- Fibre
- Fat
These nutrients are key for helping you feeling fuller for longer, reducing cravings, and stabilizing your blood sugar levels. I talk about this a lot in my program The Clear Skin Solution. Falafel is great source of both protein and fibre, while tahini provides all three.
I also make sure to include an assortment of vegetables to help our bodies get a wide variety of vitamins and minerals. It’s important to eat a rainbow of food to ensure you’re getting what each colour provides. My favourite pairings for crispy falafel and creamy tahini sauce are:
- Rosemary-Honey Carrot Ribbons
- Best Ever Backyard BBQ Summer Salad
- Tomato & Cucumber Salad with Olive Oil & Apple Cider Vinegar
Ingredients
For the falafels:
- 2 cups dry chickpeas do NOT use canned
- 1 onion roughly chopped
- ½ cup fresh parsley roughly chopped
- ½ cup baby spinach optional
- 4 cloves garlic
- 3 tbsp arrowroot starch
- 1 tbsp cumin ground
- 2 tsp turmeric ground
- 2 tsp unrefined salt
- Avocado or coconut oil for frying
For the tahini sauce:
- ½ cup tahini
- 1/3 cup filtered water
- 3 tbsp lemon juice
- 2 cloves garlic
- 3 tbsp parsley finely chopped
- Unrefined sea salt to taste
- 1 tsp honey optional
Instructions
- Place dried chickpeas in a large bowl and fill the bowl with cold filtered water (about 3” above the chickpeas).
- Place the bowl in the fridge overnight. They will double in size and you’ll end up with about 4 cups of chickpeas.
- In the meantime, add all ingredients in a mini food processor or blender. Mix until well combined. Pour in a small bowl and keep refrigerated until needed.
- Drain and rinse the chickpeas.
- Add all ingredients to a food processor.
- Pulse until all ingredients are well combined and desired consistency is reached (I like a really fine texture).
- Heat oil in a large pan over medium-high heat.
- Using a tablespoon, scoop falafel mixture out and use your hand to gently form into desired shape (I do a semi-flattened ball). They should be around the size of a golf ball.
- Gently place falafel ball in hot oil.
- Cook each side about 5-7 minutes or until a darker golden brown colour is reached.
- Serve falafels alongside tahini sauce.