PCOS Air Fryer Falafel - Air Fryer Falafel Bites with Tahini Sauce - PCOS-Friendly Recipe

Prep: 20 min

Cook: 10 min

Servings: 2

Lunch

This PCOS Air Fryer Falafel - Air Fryer Falafel Bites with Tahini Sauce is a PCOS-friendly recipe with 350 calories, 18g protein, and 40g carbs per serving. Ready in 30 minutes. High in fiber (10g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

18g Protein

40g Carbs

15g Fat

This PCOS-friendly recipe uses chickpeas, which have a low Glycemic Index (GI), making them a good choice for people with PCOS. The recipe also includes tahini, a good source of calcium and protein. Grocery list: chickpeas, onion, parsley, cilantro, hot red pepper, garlic, cumin, baking powder, flour, soybean oil, tahini, lemon juice, olive oil.

Ingredients

1 cup dried chickpeas
1/2 large onion (roughly chopped, about 1 cup)
2 tablespoons finely chopped fresh parsley
2 tablespoons finely chopped fresh cilantro
1 teaspoon salt
1/2-1 teaspoon dried hot red pepper
4 cloves of garlic
1 teaspoon cumin
1 teaspoon baking powder
4-6 tablespoons flour, Soybean oil for frying
1/2 cup tahini
1/4 cup lemon juice
2 tablespoons olive oil
1 clove garlic (crushed)
1/2 teaspoon salt

Instructions

Soak chickpeas overnight, then drain. Or, you can use canned chickpeas. Place drained uncooked chickpeas, and onions in the bowl of a food processor fitted with a steel blade. Add the parsley, cilantro, salt, hot pepper, garlic, and cumin. Process until blended but not pureed. Sprinkle in the baking powder and 4 tablespoons of the flour, and pulse. You want to add enough bulgur or flour so that the dough forms a small ball and no longer sticks to your hands. Turn into a bowl and refrigerate, covered, for several hours. Form the chickpea mixture into balls about the size of walnuts, or use a falafel scoop, available in Middle-Eastern markets. Heat oil for frying over medium heat. Fry until golden brown. Drain on paper towels. Combine tahini, lemon juice, olive oil, garlic, and salt in a blender. Blend until smooth. Serve falafel with tahini sauce.

This PCOS-friendly falafel recipe is not only delicious but also packed with nutrients beneficial for PCOS. Chickpeas are a great source of fiber, which can help with insulin resistance, a common issue in PCOS. Tahini, made from sesame seeds, is a good source of calcium, magnesium, and iron, which are important for hormone balance and overall health. This recipe is quick and easy, making it perfect for a fast lunch or a healthy snack. Plus, it's made in an air fryer for a healthier twist!

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Frequently Asked Questions

Is PCOS Air Fryer Falafel - Air Fryer Falafel Bites with Tahini Sauce good for PCOS?

Yes, this PCOS Air Fryer Falafel - Air Fryer Falafel Bites with Tahini Sauce recipe is designed to be PCOS-friendly. At 350 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 10g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Air Fryer Falafel - Air Fryer Falafel Bites with Tahini Sauce?

This recipe takes about 30 minutes total. Prep time is 20 minutes and cook time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 350 calories, 18g protein (21%), 40g carbs, 15g fat. Plus 10g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. At 350 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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