Picture the scene: you’re strolling down a sunny street in Palermo, Sicily’s capital, when you smell the familiar scent of a street vendor’s sizzling panelle, aka chickpea fritters, wafting on the wind. 

Except… you’re not, are you? You’re in your flat, stinky and sweaty, searching the cupboards for something to graze on after getting home from the gym. And that’s totally OK, because it turns out that panelle are a) super simple to make yourself and b) the perfect post-workout snack.

As well as being ridiculously tasty, these little guys are made with chickpea flour, which packs a hefty punch of protein and magnesium that will help those sore muscles recover faster. Sandwich your fritter between crusty bread and you’ll get a good dose of carbs to help rebuild muscle and restore depleted energy.

Don’t just take our word for it – get frying!

Makes: 8 squares

250g (9oz) chickpea flour

10g (¼ oz) salt

Approx. 650ml (22fl oz) water

2 tsp finely chopped flat-leaf parsley

Abundant vegetable oil, for greasing and frying

To serve: lemon wedges and crusty bread rolls

1. Combine the chickpea flour and salt in a saucepan. Gradually whisk in the water, making sure you get rid of all the lumps. Place the saucepan over a medium heat and keep whisking until you obtain a smooth and thick consistency – when ready, after about 3 minutes, the mixture will pull away from the sides of the pan.

2. Remove from the heat, stir in the chopped parsley and then pour the mixture over a lightly oiled flat tray or baking tray, spreading it evenly with the help of a spatula, or cover it with clingfilm, pressing down well over the mixture so it spreads evenly.

3. Leave to cool completely.

4. When cool, cut the mixture into about eight squares. Heat plenty of vegetable oil in a deep frying pan over a high heat. When hot, deep-fry the panelle for about 2–3 minutes until golden. 

5. Remove and drain on kitchen paper to absorb the excess oil.

6. Serve immediately with a squeeze of lemon juice in crusty rolls.

Recipe taken from Gennaro’s Cucina: Hearty Money-Saving Meals from an Italian Kitchen by Gennaro Contaldo (Pavilion Books), out now. 

Image: David Loftus