Lunch 🤖 AI Generated

High-Protein Falafel with Tzatziki

Crispy chickpea patties loaded with 22g protein per serving, without the traditional deep-fry guilt. Our Fat Switch swaps oil-heavy batters for air-frying and Greek yogurt sauce, slashing 230 calories (40% savings) while keeping that addictive golden crunch.

20m

Prep Time

25m

Cook Time

Servings

350

Calories

22g

Protein

🛒 Ingredients

✓ 1 can (400g) chickpeas, drained and patted dry
✓ 1/4 cup chickpea flour
✓ 1/4 cup fresh parsley, finely chopped
✓ 2 tbsp fresh cilantro, minced
✓ 1 small onion, finely diced
✓ 2 cloves garlic, minced
✓ 1 tsp ground cumin
✓ 1/2 tsp ground coriander
✓ 1/4 tsp cayenne pepper
✓ Salt and black pepper to taste
✓ 1/2 cup low-fat Greek yogurt (0% fat preferred)
✓ 1/4 cup cucumber, grated and squeezed dry
✓ 1 tbsp fresh dill, chopped
✓ 1 clove garlic, minced
✓ 1/2 lemon, juiced
✓ Cooking spray for air-frying

👨‍🍳 Instructions

1. Prep the Chickpeas: Drain canned chickpeas and pat completely dry with paper towels. This removes excess moisture and ensures crispy falafel.

2. Make the Mixture: Pulse chickpeas in a food processor until coarsely ground—aim for breadcrumb texture, not smooth paste. Transfer to a bowl.

3. Add Aromatics & Spices: Fold in chickpea flour, parsley, cilantro, diced onion, minced garlic, cumin, coriander, cayenne, salt, and pepper. Mix gently until just combined.

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4. Chill the Dough: Refrigerate mixture for 10 minutes. This helps patties hold shape during air-frying.

5. Shape Patties: Using 2 tbsp per patty, form 8 golf-ball-sized portions. Gently press into 1-inch-thick discs. Don't overwork; loose texture is key.

6. Prepare Tzatziki: Whisk Greek yogurt, grated cucumber, dill, minced garlic, lemon juice, salt, and pepper in a small bowl. Taste and adjust lemon/salt.

7. Air-Fry: Preheat air fryer to 380°F (193°C). Lightly spray patties with cooking spray on both sides. Cook 12–14 minutes, shaking basket halfway, until golden and crispy.

8. Serve Hot: Plate warm falafel with tzatziki on the side. Serve immediately with pita bread, lettuce, and tomato if desired.

📊 Nutrition per Serving

Calories350 kcal

Protein22g

Carbohydrates48g

Fat10g

🏷️ Tags

#high-protein vegan lunch#air-fryer falafel recipe#low-calorie Middle Eastern food

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