Falafels are one of my favorite special treat lunches so I knew that I needed to figure out a way to make a chickpea-free little croquette for my little girl. They are delicious in a low protein pita with the faux-hini dressing, shredded lettuce, tomato, cucumber, red onion and olives.
Phelafel
Falafels are one of my favorite special treat lunches so I knew that I needed to figure out a way to make a chickpea-free little croquette for my little girl. They are delicious in a low protein pita with the faux-hini dressing, shredded lettuce, tomato, cucumber, red onion and olives.
Nutrition
Ingredients
Method
- Preheat the oven to 425 degrees.
- Combine the cassava flour, baking powder, konjac, ener-G egg replacer, salt, pepper, cumin, coriander and cayenne in a small bowl. Set aside.
- To prepare the eggplant: Place eggplant onto the baking sheet and prick in several places using a fork. This helps steam escape while the eggplant roast so it doe not explode (yes they really can explode and yes it is very messy to clean). Roast the eggplant for about 40 to 50 minutes, turning every 15 minutes. Remove eggplant from the oven. Allow to cool for 10 to 15 min so it is easy to handle. Once cooled a bit, cut in half lengthwise and place in a colander to drain, about 30 minutes. Press a bit to get as much liquid out. (I put it in my OXO ricer that I use for mashed potatoes and squeeze lightly. (To give you a rough idea of weight changes the eggplant that was 216 gm raw, 151 gm when roasted, 124 gm when peeled and 95 gm when pressed)
- To prepare the cauliflower: Place florets on a baking sheet and drizzle with olive oil. Roast for 30 to 40 minutes, tossing every 15 minutes. Place roasted cauliflower in the bowl of a food processor and pulse about 12 times to get nice small pieces the size of rice. Place in a bowl.
- Add the brown rice, cilantro and parsley to the food processor and process until the rice is a little sticky, about 30 seconds. Add the eggplant, and process for another 30 seconds.
- Add the rice mix to the bowl with cauliflower. Add the minced onions and garlic. Stir to combine. Add the cassava flour mix to the bowl. Form 20 gm balls. You should have roughly 23 phelafels. Place in the fridge for an hour (up to two days). Freeze what you are not using in the next few days.
- Heat oil in your deep fryer or small pot (deep enough to cover phelafel) to 375. Fry until golden brown.
- Serve in a low protein pita with lettuce, tomato, cucumber, red onion, olives and faux-hini dressing.
Notes
Faux-hini Dressing: In a blender, add 30 gm (2 T) mayonnaise, 45 gm (3T)lemon juice, 3 gm (1 clove) minced garlic, 1/2 tsp salt, 1/4 tsp pepper, 1/4 tsp cumin, 2 gm (1T) fresh cilantro and 2 gm (1 T) fresh parsley. Blend briefly to combine. With the blender on low, slowly pour in 2 T olive oil and 1 T sesame oil. Yield: ½ cup. .32 mg/gm. 5 mg per tablespoon, 70 kcal
Reader Q&A:
Q: Is there anything I can sub for the cavasa flour? A: I recommend tracking it down as it has an almost nutty like flavor, but guessing CFL mix will work in a pinch..
Brenda
Q: I have quick cooking tapioca & pearls. Should I go buy cassava root & dry it instead? A: Tapioca pearls will not work. I purchase Cassava Flour at the health food store or Amazon. Otto Flour and Shiloh Farm are 2 brands.
Q: How fine was your cassava flour? A: Like a whole wheat.
Q: Is there anything I can sub for the cavasa flour? A: I recommend tracking it down as it has an almost nutty like flavor, but guessing CFL mix will work in a pinch..
Brenda
Q: I have quick cooking tapioca & pearls. Should I go buy cassava root & dry it instead? A: Tapioca pearls will not work. I purchase Cassava Flour at the health food store or Amazon. Otto Flour and Shiloh Farm are 2 brands.
Q: How fine was your cassava flour? A: Like a whole wheat.
