Falafel Meatballs Stuffed with Fresh Mozzarella
Falafel meatballs are made with garbanzo bean flour and falafel seasonings, stuffed to perfection with fresh mozzarella. This is a recipe you need to get in your belly STAT. It’s like a happy keto falafel meatball with 7.5g net carbs per serving!
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Middle Eastern Flavors
All my life, my family was open to trying various international flavors. My dad prioritized our family being at least a little bit global. He traveled abroad quite a bit and was friends with everyone. I have fond memories of meals with friends from different cultures. The food was just part of the adventure of friendship.
It wasn’t until our family moved to Florida that I recall trying Middle Eastern or Mediterranean cuisine. My dad had traveled to Israel before, but it was after his trip to Greece and Turkey that this new chapter in our world of flavors began. There was a restaurant in Tampa that sold gyros, shawarma, and falafel wraps. We loved to go there when we were in the area. It was an absolute treat!
Is garbanzo Bean Flour (Chickpea Flour) low carb?
On a recent visit to Sprout’s Farmers Market, I found chickpea flour. Though it is possible that I’ve seen it before, it was a new find for me. I was surprised to find that it was: A. really affordable (I think it was about $2.50 at Sprout’s) and B. carb friendlier! It has 13g net carbs per 1/4c of flour. To compare, regular white flour is about 23g net carbs per 1/4 cup.
If garbanzo bean flour is not your main ingredient, it does not have to be used in large portions. The recipe I developed only has a 1/2 cup of garbanzo bean flour and serves 4-5 people. This means it is only adding about 6g net carbs per serving.
What would you serve these low carb falafel meatballs with?
You can serve these alone with side dishes or a salad like this Farmers Market Salad.
Another option is to use these in lettuce wraps or in a low carb lavash wrap. I made wraps using 1/2 a lavash wrap, put it on the griddle and spread cheese on it to melt, added fresh cucumber slices (thin sliced), meatballs, and used the tahini sauce (recipe below). Ridiculously delicious!
Making The Falafel Meatballs
To make the keto falafel meatballs, you can use sausage or ground meat of your choice. You’ll be mixing in a variety of spices and of course, garbanzo bean flour.
The meatballs are excellent without stuffing, but they’re even better stuffed with fresh mozzarella. You get to decide.
The ingredients you’ll need are:
- Ground sausage or meat of your choice (I used hot Italian sausage)
- Garbanzo bean flour
- Fresh Mozzarella (Cherry size – called Ciliegine)
- Dried Parsley (you could also use fresh)
- Garlic Powder
- Onion Powder
- Lemon Juice
- An Egg
Everything gets mixed together except for the mozzarella. Separate the meat into 12 equal portions then roll them into discs. Place a piece of mozzarella in the center then close the meat over the mozzarella, make sure the cheese is totally covered.
Then bake the falafel meatballs in an oven-safe dish at 350°F for about 35 minutes or until the internal temperature reaches 165°F (if you’re using sausage). Adjust the temperature safety according to your chosen meat.
Two Falafel Sauce Options
I don’t think I’ve ever had Middle Eastern or Mediterranean food like this without a sauce of some sort. Please, do yourself a favor and choose one of these sauces to serve the meatballs with. You can’t really go wrong, but the two options are as follows. (Note: the nutrition facts do not include sauce values since there are two to choose from.)
In a bowl, mix together:
- 1/2 Cup Tahini
- 1/4 Cup Coconut cream
- 1 Clove of minced garlic
- Salt to taste
If the sauce is too thick, you can add water 1 tsp at a time to reach the thickness you’d prefer.
Garlic Yogurt Sauce
In a bowl, mix together:
- 1/2 c plain Greek yogurt
- 1 tbsp lemon juice
- 1 clove of minced garlic
- Salt to taste
- (optional) 1/2 tsp dried dill
Drizzle this sauce over the falafel meatballs, or simply dip the meatballs in these sauces.
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Falafel Meatballs – Stuffed with Fresh Mozzarella
- 1 lb Hot Italian sausage Or other ground meat
- ½ cup Garbanzo bean flour
- 1 tsp Dried parsley flakes
- Salt to taste (suggested 1/4 – 1/2 tsp)
- 1/2 tsp Ground cumin
- 1/2 tsp Ground coriander
- ½ tsp Garlic powder
- ¼ tsp Onion powder
- 1-2 tbsp Lemon juice juice from ½ lemon
- 1 Egg Beat
- 4 oz Fresh mozzarella (Cherry Size – Ciliegine) About 1/2 of an 8oz container
- Preheat the oven to 350°F.
- Mix all seasonings and garbanzo bean flour together.
- Beat 1 egg.
- Combine everything except for the mozzarella.
- Separate into 12 equal portions.
- Form meat mixture into discs, place one piece of fresh mozzarella in the middle. Bring meat together as a ball, covering all of the cheese. Roll into a ball.
- In an oven-safe dish, bake the meatballs at 350°F for 35 minutes or until internal temperature reaches 165°F. (If you're using different meat, use the appropriate safe cooking temperature.)
- Serve with your sauce of choice. (Recipes for two sauces are in the blog post)