Hemp falafel
Wonderfully delicious hemp falafel. Easy to make, but if you use dried chickpeas you need to put the chickpeas in water over night so some preperations are needed. The recipe serves 6-8 people.
Preparation time: 9 h ahead Time for cooking: 1 h (depending on if you fry them or bake in an oven)
Ingredients
- 500 g dried chickpeas (needs to be in water over night 9 h)
- 3 onions
- 2 garlic cloves
- 2 chili peppers
- fresh coriander
- fresh parsley
- 1 dl hemphearts (plus extra for rolling in, 1 dl)
- 4 tablespoon cummin
- 1 tablespoon dried coriander
- 2 teaspoon salt
- 1 teaspoon bakingsoda
This is how you do it
Put the chickpeas in water over night. Pour off the water and rinse them. Set aside.
Chop the onions, the garlic and the chili. Put in a blender and mix. Add fresh coriander, fresh parsley. Mix again and put aside.
Put the chickpeas in the blender and mix well. Add the hemphearts. Put the mixture in the bowl with the mixed vegetables.
Add cummin, dried coriander salt and bakinsoda. Mix well and roll into balls. Roll them in extra hemphearts.
Bake them in an airfryer 200 degrees celcius 20 minutes. This requires no oil but airfryers are usually small, so you will have to bake many times for the whole recepie.
Or you can bake them in the oven 200 degrees celcius 25 minutes, but then you might need some oil in the tray.
You can also fry in a pan untill golden. If you fry you definitely need oil in the pan.
Good luck and enjoy!
Hemp products are examples of plant-based foods with exceptionally high mineral ash content, which makes them nutrient-dense additions to foods like bread, smoothies, or porridge.
Swapping wheat flour for hemp flour – even just a little – is a smart way to lower your food’s environmental footprint. It uses less water, needs fewer chemicals, helps restore soil health, and packs in more nutrients per scoop
Nutritional Comparison: Replacing 1 dl Wheat Flour → 1 dl Hemp Flour
Volume:
- 1 dl wheat flour weighs approx. 60 g
- 1 dl hemp flour (from hulled seeds) weighs approx. 40–45 g (depending on fat and fiber content)
Macronutrients (per 1 dl):
| Nutrient | Wheat Flour (1 dl, 60 g) | Hemp Flour (1 dl, 45 g) | Difference |
|---|---|---|---|
| Energy | ~200 kcal | ~250 kcal | +50 kcal |
| Protein | ~5.8 g | ~14.2 g | +145% |
| Fat | ~1.2 g | ~13.0 g | >10x higher |
| – Saturated Fat | ~0.1 g | ~1.2 g | Higher |
| – Omega‑3 | ~0 | ~2.5–3 g | Much higher |
| Carbohydrates | ~45 g | ~4–6 g | Much lower |
| – Fiber | ~7.8 g | ~5–12 g | Varies |
Micronutrients (approximate values):
| Nutrient | Wheat Flour (1 dl) | Hemp Flour (1 dl) | Comment |
|---|---|---|---|
| Iron | ~2.2 mg | ~3.6 mg | +65% |
| Zinc | ~2.8 mg | ~12–15 mg | +400–500% |
| Magnesium | ~80 mg | ~150–250 mg | Higher |
| Potassium | ~235 mg | ~500–600 mg | Higher |
| Vitamin B1 | ~0.18 mg | ~0.6 mg | Higher |
| Folate (B9) | ~17 µg | ~50–60 µg | Higher |
Summary of Effects:
By replacing 1 dl of wheat flour with 1 dl of hemp flour in bread, you get:
- More than twice the protein, which supports satiety and muscle repair.
- Significantly more healthy fats, especially well-balanced omega-3 and omega-6.
- Substantially higher levels of minerals, especially iron, zinc, magnesium, and potassium.
- Lower carbohydrate content, which can be beneficial for low-carb diets.
- Slightly less fiber per volume, depending on the type of hemp flour (whole seed vs. defatted).
Practical Effects in Baking:
Thanks to its high fat content, hemp flour can make baked goods more moist—but also heavier.
Hemp flour contains no gluten, which affects dough structure. Expect denser and crumblier results.
It has a nutty flavor, which can enhance or alter the taste of your recipe.
