In today's fast-paced world, many foods are easily available in stores and restaurants in various forms, ready-made, semi-prepared, or frozen. This abundance and ease of access has led many people to think less about preparing quick healthy recipes at home and choose the faster option: heating up a ready-made meal or ordering from outside. But these instant choices are not always in the best interests of our health; because most of these foods are rich in preservatives, salt, unhealthy fats, and chemical additives that can have a negative impact on our health in the long run.

In contrast, preparing homemade versions of these foods provides the opportunity to prepare more nutritious, tasty, and high-quality food using fresh ingredients, healthy oil, and the desired amount of salt and spices. Scientifically speaking, cooking at home allows individuals to better control the quality and portion size of their meals, often leading to healthier food choices. Moreover, food that is prepared at home with care and taste not only gives us a greater sense of security and pleasure but is also a conscious step towards a healthy lifestyle.

Introducing Our Quick Healthy Recipe of day

Falafel, a popular Middle Eastern dish, is a hearty combination of chickpeas, aromatic vegetables, and warm spices that are tender, nutritious and suitable for vegetarians. Making homemade falafel is not only easy and affordable, but it also gives you a delicious and satisfying experience of healthy, home cooking. At home, you can use fresh ingredients without industrial additives, control the amount of salt and oil, and add flavors to suit your taste. The smell of hot falafel freshly pulled from the oil and served with warm bread, vegetables, and a special sauce is something that cannot be easily missed! It’s an easy and nutritious dish that is worth trying.

Why it is considered as one of the Quick Healthy Recipes

Nutritionally, falafel is a rich source of plant-based protein, dietary fiber, B vitamins, and minerals such as iron, folate, magnesium, phosphorus, and zinc. According to USDA FoodData Central, one cup of cooked chickpeas provides approximately 15 grams of protein and 12.5 grams of fiber, along with iron, phosphorus, and potassium. 

Also, as it is free of cholesterol and animal fats, it is a good option for vegetarians and people looking for a healthy and balanced diet. If you fry falafel in quality oil and in the right way or even bake it in the oven, it can become a healthy, nutritious and tasty meal for the whole family.

Eating chickpeas in falafel provides your body with many health benefits. They help you feel full longer, support muscle repair, and aid digestion by promoting regular bowel movements and nourishing gut bacteria. Chickpeas have a low glycemic index, which means they help regulate blood sugar levels, making them a smart choice for people with diabetes. They are also cholesterol-free and contain heart-healthy nutrients like soluble fiber, which can reduce bad cholesterol.

Additionally, their calcium and phosphorus content also contribute to stronger bones. When falafel is baked or air-fried instead of deep-fried, it becomes an even healthier, nutrient-rich meal for the whole family.

A step-by-step guide to this Quick Healthy Recipe: Falafel 

Ready to make Falafel? Here’s my recipe of this easy, nutritious dish. 

Preparation time: 5 min 

Ingredients of Falafel (for 4 people):

🧂 Spices

Spices are essential in order to make an original version of Falafel:

Spices	Amount
Turmeric	1 teaspoon
Curry powder	1 teaspoon
Salt	2 teaspoon
Baking powder	1 teaspoon
Black pepper	1 teaspoon
Coriander seed powder	1 teaspoon
Paprika	1 teaspoon

👨‍🍳 Step-by-step instructions of Falafel:

1. Preparing the chickpeas:

Soak the chickpeas in plenty of water for at least 24 to 36 hours before cooking. Change the water every 8 to 10 hours to prevent unpleasant odors and soften them better. This step is very important, as the chickpeas must completely absorb the water to make a soft dough when ground.

✖ Do not use cooked or canned chickpeas, as they will make the falafel batter soggy, and the falafels will fall apart during frying. In fact, using dried chickpeas soaked for 24 hours is essential for authentic falafel, as canned beans result in a mushy mixture that falls apart when fried.

2. Chop and combine the ingredients:

After the chickpeas have been thoroughly soaked and drained, put the chickpeas in a food processor or meat grinder along with the onion, cooked potato, garlic, parsley, and lemon juice. If you are using a food processor, pulse the ingredients in several batches until everything is evenly chopped. The final mixture should be a paste; Not too soft or too grainy.

3. Add spices:

At this stage, add the prepared spices to the falafel dough and mix well so that the flavors blend. If desired, you can add a little olive oil or water to make the falafel dough more cohesive.

If you have time, let the falafel dough rest in the refrigerator for an hour so that the flavors blend better and the dough become more cohesive.

4. Shape the falafel:

Use a falafel scoop or a spoon to shape the dough into a small ball or disk. If the dough is too loose, add a little chickpea flour. Don’t have a falafel scoop? You can order it from here.

5. Fry or bake in the oven:

✅ Frying method: Heat the oil in a deep-frying pan (preferably frying oil). Drop the falafels into the hot oil and fry on both sides until golden and toasted. If the oil is not warm enough, the falafel balls may fall apart.

✅ Cooking method in the oven or air-fryer: Grease the falafel with a little oil and cook at 180 degrees Celsius for about 15-20 minutes, until their surface is toasted.

💡 Additional tips:

• You can mold the falafel mixture raw, store it in a sealed container in the freezer, and fry or bake it whenever you want.
• If you want to have a more diet-friendly falafel, be sure to use an oven or air-fryer without oil.
• You can serve the falafel with fresh bread, a special sauce (a combination of flour, lemon, garlic, and salt) or just a combination of mayonnaise and ketchup, greens, tomatoes and pickles.

Now enjoy this home-made delicious quick healthy recipe and introduce Falafel to your friends by sharing this blog post with your friends. And don't forget to leave your comment here. It's valuable to us.