Falafel

Ingredients

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• 2 Tbsp vegetable broth 🛒
• 1 chopped Onion
• 1 clove Garlic
• 14 oz Chickpeas
• 1 tsp Ground Cumin
• 1 tsp Ground Coriander
• handful Parsley
• 1 beaten flax egg

Method

1. Heat 1 tbsp vegetable broth in a large pan, then water-sauté the onion and garlic over a low heat for 5 mins until softened.
2. Tip into a large mixing bowl with the chickpeas and spices, then mash together with a fork or potato masher until the chickpeas are totally broken down.
3. Stir in the parsley or dried herbs, with seasoning to taste.
4. Add the flax egg, then squish the mixture together with your hands.
5. Mould the mix into 6 balls, then flatten into patties.
6. Heat the remaining vegetable broth in the pan, then water-sauté the falafels on a medium heat for 3 mins on each side, until golden brown and firm.
7. Serve hot or cold with couscous, pitta bread or salad.

About the ingredients

vegetable broth

A salt-free, all-purpose vegetable broth. Onion, carrots, celery, garlic, tomatoes, mushrooms, kombu, parsley.

Onion Allium cepa

Bulb vegetable, eaten raw or cooked. Whole minimally-processed plant food; 'organic' refers to cultivation only. WFPB-canonical.

Garlic Allium sativum

Garlic itself is canonical, but extract denotes a concentrated/isolated derivative outside the whole-food canon. Marketed as natural/healthy supplement, hence mistaken-as-WFPB flag.

Chickpeas Cicer arietinum

Chickpea: edible seed of the legume Cicer arietinum, domesticated in the Near East ~9,000 years ago. Eaten whole (boiled, sprouted, roasted) or ground. Rich in plant protein, fiber, folate, iron, manganese. A whole-food legume, canonical WFPB.

Ground Cumin Cuminum cyminum

Dried seeds of Cuminum cyminum, an apiaceous herb. Whole spice, mechanically harvested and dried; matrix intact whether whole or ground. Canonical whole-plant seed spice.

Ground Coriander Coriandrum sativum

Botanically a schizocarp (split fruit), culinarily called seed — hence botanical/culinary mismatch true.

Parsley Petroselinum crispum

Fresh leafy herb in the carrot family; flat-leaf (Italian) and curly types. Eaten raw or added late as garnish/aromatic. Whole leaf and stem, no processing. Rich in vitamin K, C, A, folate. Whole plant — fully WFPB canonical.

flax egg

A whole-food plant-based egg replacer. One flax egg = one egg in baking.