Overall, this recipe is a great example of how you can create a satisfying and wholesome meal using simple ingredients. Spring is the season of new beginnings, fresh starts, and healthy habits. As the weather warms up, it's a great time to get outside, exercise, and fuel your body with nutritious food. One delicious and satisfying meal that's perfect for spring is a salad with falafel. Not only is it packed with protein and other nutrients that are essential for a healthy body, but it's also easy to prepare and great for kids.

 

Proteins for our Body

Proteins are essential macronutrients that our body needs for growth, repair, and maintenance. They are made up of amino acids, which are the building blocks of life. Proteins are necessary for a wide range of functions, including the formation of muscles, bones, and tissues, as well as the production of enzymes and hormones.

Chickpeas are a great source of protein, with around 15 grams of protein per cup. They are also high in fiber, which is important for digestion and helps to keep you feeling full. In addition, chickpeas are rich in minerals like iron, magnesium, and zinc, which are important for maintaining a healthy immune system.

 

Perfect Meal after Sport

After a workout or any physical activity, it's important to refuel your body with the right nutrients to help it recover and build muscle. A salad with falafel is a great post-workout meal because it's high in protein and other nutrients that are essential for muscle growth and recovery.

In addition to chickpeas, falafel is made with a variety of other nutritious ingredients like parsley, tomatoes, onion, and garlic. Parsley is a good source of vitamin C, which is important for immune function, and vitamin K, which is important for bone health. Tomatoes are high in vitamin C and lycopene, which are powerful antioxidants that help to protect your body from damage caused by free radicals. Onion and garlic are also packed with antioxidants and have anti-inflammatory properties that can help to reduce muscle soreness after exercise. The turmeric and cumin in the falafel add a burst of flavor, as well as some additional health benefits.

 

Good for Kids

Kids can be picky eaters, but a salad with falafel is a meal that even the fussiest of eaters will love. Not only is it delicious, but it's also packed with nutrients that are essential for growing bodies. Chickpeas are a good source of protein, fiber, and minerals, while parsley, tomatoes, onion, and garlic are packed with vitamins and antioxidants.

To make the salad more appealing to kids, try adding some colorful vegetables like cucumbers, mung sprouts or carrots. You could also serve it with a dipping sauce like hummus.

 

Freezing falafels

Making a large batch of falafel mixture and freezing the excess is a convenient way to have homemade falafels whenever you want them.

Here are some tips for freezing falafels:

  • Place the uncooked falafels on a parchment-lined baking sheet, making sure they are not touching each other. Place the baking sheet in the freezer and freeze the falafels for about 2-3 hours, or until they are completely frozen.
  • Once the falafels are frozen, transfer them to a freezer-safe container or zip-top bag, and label it with the date and contents.

 

Dressing

Adding a dressing to your salad can elevate the flavours and bring all the ingredients together. In this recipe, we recommend a dressing that's tangy and creamy, made with lemon juice, water, Dijon mustard, vegan yogurt, tahini, salt, and pepper.

Spring salad with falafel

When the weather starts to warm up and the days get longer, many of us turn to lighter, fresher meals to nourish our bodies. One dish that fits the bill perfectly is a spring salad with falafel. Not only is it packed with protein and other essential nutrients, but it's also a great post-workout meal and a hit with kids.

Preparation: over night
Mixing: 15 min
Difficulty: easy
Servings: /

vegan, gluten free, dairy free

Ingredients:

  • 800 g chickpeas, soaked overnight
  • 1 bunch of fresh parsley
  • 2 tomatoes
  • 1 red onion
  • 2-3 garlic cloves
  • 2 tsp baking powder
  • 1 tsp turmeric
  • 1 tbsp cumin
  • 1 tsp ground dried garlic
  • salt and pepper to taste 
  • sesame seeds for sprinkling
  • oil for frying

For the dressing:

  • 2 tbsp lemon juice
  • 1 tbsp Dijon mustard
  • 1 tbsp vegan yogurt
  • 1 tbsp tahini
  • salt and pepper to taste
  • water

For the salad:

  • green leaf lettuce
  • radish
  • carrots
  • mung sprouts

Accessories:

  • blender

Preparation:

  1. Drain and rinse the soaked chickpeas, and transfer them to a food processor. Add the rest of the ingredient and pulse the mixture until it forms a coarse paste.

  2. With your hands (or with a falafel tool) form the mixture into small balls. Sprinkle sesame seeds over the top of each one.

  3. Heat oil in a pan and fry the falafels until they are golden brown and crispy on the outside.

  4. Prepare the salad ingredients in a bowl.

  5. In a separate bowl, whisk together the lemon juice, Dijon mustard, vegan yogurt, tahini, salt, and pepper to make the dressing.

  6. Once the falafels are done, serve them hot with the salad on the side and the dressing drizzled over the top.

*This recipe is for approximately 70 falafels. Once you've mixed the ingredients, bake one part of the mixture and use the remaining mixture to form falafels. These falafels can be stored in the freezer for up to 3 months, making it easy to have delicious falafels on hand whenever you want them. Simply thaw the falafels in the refrigerator overnight and then bake or fry them to enjoy. This way, you can save time and effort by making a large batch of falafel mixture at once and have a quick and tasty meal option ready to go whenever you need it.

Freezing falafels is a great way to save time and always have a healthy, homemade meal on hand. By making a large batch of falafels and freezing them, you can ensure that you always have a nutritious meal that's easy to prepare, even on busy days.

Photo credits:
Jelena C. Š.