We’ve recently made some changes to our diets.  I’m not exactly sure how to label it or if I should even be concerned about labels.  It’s our business after all…and it’s our bodies we’re filling…but dietary labels are a thing I guess, so let’s call it vegan (imagine me cringing here).  Nothing with a face or mother or their byproducts.  Apparently I can’t call it whole food or plant-based…or what’s the latest?…WFPB!…or the WFPBNO…because they exclude things like my awesome extra extra virgin olive and avocado oils and honey, even the unpasteurized honey with all the good-stuff-in-it-type that we use.  I do have my limits.

I was raised on real food and what I’ve always considered a very healthy-all-food-groups-included-diet…let’s call it HAFGID if you need another acronym. My mom cooked farm fresh, local and seasonal.  My dad, a very careful conservative man, a horticulturalist and amazing gardener, preached healthy diet and was a huge proponent of moderation and balance.

I’m a curious novice here in our new digs by the sea so don’t expect I know what I’m talking about.  It’s just when I read about how much of our precious earth’s resources are used to raise cattle, it makes me sad. However, I’m also a frugal Galley Kat and have a freezer full of freshly caught local fish, the most amazing tender steak, free range antibiotic free local happy chicken and lobster (lobster boats dock just a five minute walk from the house).  My daughter, a vegetarian, suggested I donate it but I can’t quite bring myself to do that…yet.  Animal protein and some dairy makes her feel unwell.  I on the other hand have always been able to eat anything…and I mean anything.  I have no dislikes or intolerances…none!  We also have people in our family/friend circle who can’t handle gluten…another thing I’ve been working on perfecting.

It’s been three weeks now of experimenting with new recipes and flavours and I feel wonderful.  Have even lost a bit of my middle aged spread.  My husband as well is very impressed with what can be done with meals without animal protein.  So tasty and satisfying that I’m encouraged to slog on and try more. My approach here as always though is to offer you easy tasty dishes that can be reproduced in the most minimal of environments.  You’ve seen pictures of my boat galley haven’t you?  If not then here’s a peek…

All of this brings me to today’s recipe, sent in by one of my Galley Peeps, Jessie.   Her falafels are really good and not at all dry and saw-dusty as some are.  I created a whole happy hour meal around them which included tangy rice stuffed grape leaves, local olives, roasted garlic, fig confiture, another Peep’s recipe for vegan pita and get this…made by me vegan-not-really-dairy-yogurt tzatziki (another Peep’s submission).  Whew!  You guys are really keeping me busy! (Not meant to be a negative by the way so please keep these recipes coming.  I’m having loads of fun)

So on to the recipe at hand.  Super easy to make using canned chick peas (don’t jump on me because I know the ‘real’ falafel is made with dried chick peas but her recipe is really really good and guess what?…I found a way to use the juice reserved from the drained peas. You’re gonna want to stay tuned for that recipe!).  For making the falafels you will need some sort of appliance to process the mixture.  A small food processor is helpful.  Just be careful not to overdo it leaving some texture or you’ll end up with a bowl full of hummus.

I baked these so if you have an Omnia stove top oven, use it.  They can also be cooked in a fry pan with a bit of added oil.

Thanks a bunch Jesse.  This recipe is definitely being added to my go to recipe stash.

Jesse’s Fabulous Falafel

These tasty morsels are plant based and gluten free. Make a bunch and serve at your next little soiree or keep them all to yourself. They make delicious little snacks any time of day.
Course Appetizer, Snack
Cuisine Mediterranean
Servings 36 Servings (depending on how large you make them)
Calories 7kcal


  • A small food processor would be helpful
  • Omnia stove top oven (optional)


  • 1 15 oz can Chickpeas Drained and rinsed*(see Galley Kat Notes below)
  • 1/4 Cup Chopped onion
  • 2 Cloves Fresh garlic
  • 1/2 Cup Fresh parsley
  • 1 Tbsp Avocado oil Or olive oil and a little extra for cooking
  • 2 Tsp Fresh lemon juice
  • 1 Tsp Ground cumin
  • 1 Tsp Ground coriander
  • 1/2 Tsp Salt
  • 1 Pinch Cayenne
  • 1/2 Tsp Baking soda
  • 3 Tbsp Oat flour ** see Galley Kat Note below


  • Place all but oat flour and baking soda in a food processor and blend until combined but making sure some texture remains.
  • Stir In oat flour and baking soda.
  • Scoop about 1 tbsp of mixture onto prepared baking sheet. I used a little cookie dough scoop.
  • Flatten each slightly with the back of a spoon or small flat bottomed glass so each will cook evenly

For conventional oven

  • Baked in preheated 375 ° F oven (190 ° C) for 10-12 minutes then flip and bake for an additional 10-12 minutes until very lightly browned

For Omnia stove top users

  • Arrange evenly in prepared Omnia baking pan (you should have room for about 12 depending on the size of your scoops)
  • Cover and place on preheated base plate and cook on medium for 10-12 minutes then turn and cook for an additional 10-12 minutes. They should feel firm to the touch and lightly browned but not too crumbly nor too mushy.
  • Serve warm or at room temperature with a side of tzatziki.
  • If not serving right away refrigerate for 2-3 days or freeze for about 3 months until ready to use.

Galley Kat Notes:

*I can’t always find the 15 oz cans of chickpeas so have used 19 oz and added a smidge extra lemon juice or olive oil so it all holds together.  You should end up with about 2 cups drained chick peas regardless. You can freeze the chick pea liquid, called aquafaba, in ice cube trays if you wish, for future use .
** I wanted to make these gluten free and didn’t have oat flour so I took my GF rolled oats for a whirl in the blender and made my own flour.


Calories: 7kcal | Carbohydrates: 1g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 48mg | Potassium: 10mg | Fiber: 1g | Sugar: 1g | Vitamin A: 70IU | Vitamin C: 1mg | Calcium: 2mg | Iron: 1mg


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