How To Work Broccoli Into Falafel For Toddlers
Falafel broccoli--because why the heck not? Broccoli remains the star, I promise–well, close to it, anyway. But your child will hardly notice: he/she will be too busy crunching and munching away to realize all the green stuff and fiber (from the chickpeas) they’ll be consuming. It’s the tater tot equivalent of broccoli.
Heads up: falafel is not a health food; adding a green vegetable to it doesn’t exactly change that. Still, I tried for you. Shape? Patty, not ball. Cook? Oven, not fryer. Oil? Well, less. Call it a good compromise: the taste and texture are mostly there; it is definitely easier on your toddler’s tummy (and your own). See the “Adapt” component for both an even healthier approach and quite the opposite (but more delicious).
- 1 head/crown fresh Broccoli (or half a bag of frozen florets)
- 1 can Chickpeas
- 3 tbsp Flour
- 2 tbsp 2.5 Olive Oil
- Parsley or Cilantro
- Garlic Powder
- Zaatar seasoning
- Baking Powder
- Wash the broccoli and cut off stems and into smaller pieces if using a crown. Drain and rinse off the chickpeas; set aside to dry. Preheat a large pot with about an inch of water.
- Steam the broccoli in the pot for roughly 5-6 minutes. Remove from heat. When cool enough to touch, cut the broccoli into smaller pieces, removing most of what stalk remains.
- In a food processor or blender, combine the broccoli, chickpeas, flour, olive oil, a couple of shakes of garlic powder and zaatar seasoning, and a LOT of parsley and/or cilantro. If using a blender, select the Pulse option and expect to have to occasionally move the contents around with a spatula in order to keep the blades from getting stuck and. You’ll know you’re ready to cook when all the ingredients are mashed up and cling together (totally okay if some of the broccoli or chickpea bits remain in large pieces).
- Move the mixture to an airtight container and cover; refrigerate for at least an hour.
- When ready to cook, preheat your oven to 425. Spread a thin layer of oil all over the base of the pan. Remove broccoli-chickpea mixture from your fridge.
- Sprinkle baking powder over the mixture, then toss and stir so it is absorbed. Wet your hands and, with a spoon or your fingers, dig out a clump of batter and form into a rough ball; lay on the pan. When all the balls are on the pan, smash each one down until they are a flat patty. (The flatter they are, the crunchier they will be.)
Cook for 12 minutes. Remove from heat, pour. Return to your oven and cook for another 12-13 minutes.
Remove patties from heat. Blot out any excess oil; allow to cool. Repeat cooking steps with the remaining mixture, adding new oil into the pan as necessary.
For children between 9-12 months, serve the patty as is, with a spritz of lemon and, if desired or needed, a dollop of yogurt on top. For a toddler who may be rejecting broccoli and/or green things more generally, serve on top of a bun and present as a hamburger, either topped with your child’s favorite condiments and/or a quick white sauce of a spoonful of yogurt, a half of one of mayo, generous squeeze of lemon, and either more zaatar seasoning or cumin powder.
I promised a potential angel vs. devil option on your proverbial falafel shoulders. To use even less oil, but not taste as good, use your air fryer: set it to 400, line your pan with parchment paper, and form patties with the batter; place on pan, making sure to leave some daylight between the patties, and then bake for 10 minutes, flip, and bake for another 8-10 minutes. If taste is everything, and you don’t object to cooking in oil, follow steps 1-4 as written; when ready to cook, heat a shallow pool of oil in a saute pan to Medium-High. Form balls as directed but skip the baking powder and instead roll the ball in a bit of cornmeal before placing into the oil and smashing into a patty; cook for 3-4 minutes, until brown and crispy.
Brad (the Dad) is the founder and Chief Recipe Officer of New Dad's Kitchen. His own cooking/feeding journey started humbly during his son's infancy, preparing and managing his son's bottle intake in order to support his wife; it has since blossomed into a full-on passion to feed his child and family delicious and healthy meals that can satisfy both a toddler and his very tired parents.
