Falafel with cashew tzatziki
This dish is perfect for anyone looking for a plant-based meal that doesn’t skimp on flavour. This recipe offers a wonderful blend of protein, fibre, and healthy fats, making it not only a flavorful choice but also a nutritious one. The cashew tzatziki provides a creamy, tangy complement to the spicy, hearty falafels. Perfect for a main dish or a side.
Ingredients
Falafel Ingredients:
- 400g canned chickpeas, drained and rinsed
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 30g fresh parsley, chopped
- 15g fresh coriander, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp cayenne pepper (adjust to taste)
- 1/2 tsp salt
- 2 tbsp plain flour (or chickpea flour for gluten-free option)
- Rapeseed or vegetable oil, for frying
Cashew Tzatziki Ingredients:
- 150g raw cashews, soaked for 4 hours or overnight, then drained
- 120ml water
- Juice of 1 lemon
- 1 garlic clove
- 1/2 cucumber, grated and squeezed to remove excess liquid
- 2 tbsp fresh dill, chopped
- Salt, to taste
Method
-
Falafel:
- Preparation Time: 15 minutes
- Cooking Time: 10 minutes
- Combine chickpeas, onion, garlic, parsley, coriander, cumin, ground coriander, cayenne pepper, salt, and flour in a food processor. Pulse until mixture is well combined but still has a bit of texture.
- Form the mixture into small patties, about 1.5 inches in diameter.
- Heat a generous amount of oil in a frying pan over medium heat. Fry the falafel patties in batches, turning once, until golden and crispy, about 4-5 minutes each side.
- Transfer to a plate lined with kitchen paper to drain excess oil.
Cashew Tzatziki:
- Preparation Time: 10 minutes (excluding soaking time)
- Blend soaked cashews, water, lemon juice, and garlic in a high-speed blender until smooth.
- Stir in the grated cucumber and dill. Season with salt to taste.
- Chill in the refrigerator for at least 30 minutes before serving.
Nutritionals
- Calories: Approximately 350 kcal
- Protein: 13g
- Fat: 18g (with 3g of saturated fat from the cashews)
- Carbohydrates: 36g
- Fiber: 8g
- Sugars: 7g
Cooking times
- Preparation Time: 10 minutes (excluding soaking time)
- cooking times: 15 minutes
- Chill in the refrigerator for at least 30 minutes before serving.