Falafel is a popular Middle Eastern dish made from ground chickpeas or fava beans, mixed with herbs and spices, formed into balls or patties, and then deep-fried. It’s often served in a pita or flatbread with various toppings and sauces.
Ingredients
- 1 cup dried chickpeas (soaked overnight)
- 1 small onion, roughly chopped
- 2-3 cloves garlic, minced
- 1/4 cup fresh parsley leaves, chopped
- 1/4 cup fresh cilantro leaves, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp ground black pepper
- 1/2 tsp cayenne pepper (optional, for a spicier falafel)
- 1 tsp salt
- 1/2 tsp baking powder
- 1-2 tbsp flour (all-purpose or chickpea flour)
- Vegetable oil for frying
Instructions
- Preparation
- Start by thoroughly draining and rinsing the soaked chickpeas to ensure they are well-drained and not too wet. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, black pepper, cayenne pepper (if using), and salt. Pulse the mixture until it is coarse and holds together when pressed, making sure not to over-process it. The mixture should remain somewhat chunky rather than a smooth paste.
- Forming the Falafel
- Transfer the processed mixture to a bowl and stir in the baking powder and flour, mixing well to combine. If the mixture feels too wet, add a little more flour. Using your hands or a falafel scoop, shape the mixture into small balls or patties about the size of a golf ball, flattening slightly if making patties.
- Frying
- In a deep skillet or pot, heat about 2-3 inches of vegetable oil over medium-high heat until it reaches 350°F (175°C). Carefully add the falafel balls or patties to the hot oil in batches, ensuring not to overcrowd the pan. Fry until golden brown and crispy on all sides, about 3-4 minutes per side. Use a slotted spoon to transfer the cooked falafel to a plate lined with paper towels to drain any excess oil.
- Serving
- Serve the hot falafel with tahini sauce, hummus, or your favorite dipping sauce. They can be enjoyed in pita bread with lettuce, tomatoes, cucumbers, and a drizzle of tahini sauce or yogurt. Falafel also pairs well with tabbouleh, pickled vegetables, and fresh greens, making it a versatile dish that can be served as an appetizer, in wraps, or over salads.
Tips and Variations
- Baking Option: For a healthier version, bake the falafel at 375°F (190°C) for 20-25 minutes, flipping halfway through, until golden and crispy.
- Adding Vegetables: You can add finely grated carrots or zucchini to the mixture for extra nutrition.
- Spices: Adjust the spices to your preference. You can add more or less depending on your taste.
- Tahini Sauce: Mix tahini with lemon juice, garlic, water, and salt to make a creamy sauce for drizzling over the falafel.
Macros
Calories per serving: 823g
Protein per serving: 17.1g
Carbohydrates per serving: 61.2g
Fat per serving: 58.5g
Frequently asked questions
1. Can falafel be baked instead of fried?
- Yes, falafel can be baked at 375°F (190°C) for 20-25 minutes, flipping halfway through, until golden and crispy.
2. What are common ingredients in falafel?
- Chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, and baking soda are common ingredients.
3. Is falafel vegan?
- Yes, traditional falafel is vegan as it contains no animal products.
4. How should falafel be served?
- Falafel is often served in pita bread with toppings like tahini sauce, hummus, lettuce, tomatoes, cucumber, and pickles.
5. Can I freeze falafel?
- Yes, uncooked falafel balls or patties can be frozen. Freeze them on a baking sheet, then transfer to a bag. Cook from frozen.
6. What are some variations of falafel?
- You can add vegetables like grated carrots or zucchini, adjust the spices, or use different herbs to vary the flavor.
Falafel: A Crispy, Flavorful Delight from the Mediterranean
Falafel is a popular Middle Eastern dish made from ground chickpeas or fava beans, mixed with herbs and spices, formed into balls or patties, and then deep-fried. It’s often served in a pita or flatbread with various toppings and sauces.
Ingredients
- 1 cup dried chickpeas soaked overnight
- 1 small onion roughly chopped
- 2-3 cloves garlic minced
- ¼ cup fresh parsley leaves chopped
- ¼ cup fresh cilantro leaves chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp ground black pepper
- ½ tsp cayenne pepper optional, for a spicier falafel
- 1 tsp salt
- ½ tsp baking powder
- 1-2 tbsp flour all-purpose or chickpea flour
- Vegetable oil for frying
Instructions
Preparation
- Start by thoroughly draining and rinsing the soaked chickpeas to ensure they are well-drained and not too wet. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, black pepper, cayenne pepper (if using), and salt. Pulse the mixture until it is coarse and holds together when pressed, making sure not to over-process it. The mixture should remain somewhat chunky rather than a smooth paste.
Forming the Falafel
- Transfer the processed mixture to a bowl and stir in the baking powder and flour, mixing well to combine. If the mixture feels too wet, add a little more flour. Using your hands or a falafel scoop, shape the mixture into small balls or patties about the size of a golf ball, flattening slightly if making patties.
Frying
- In a deep skillet or pot, heat about 2-3 inches of vegetable oil over medium-high heat until it reaches 350°F (175°C). Carefully add the falafel balls or patties to the hot oil in batches, ensuring not to overcrowd the pan. Fry until golden brown and crispy on all sides, about 3-4 minutes per side. Use a slotted spoon to transfer the cooked falafel to a plate lined with paper towels to drain any excess oil.
Serving
- Serve the hot falafel with tahini sauce, hummus, or your favorite dipping sauce. They can be enjoyed in pita bread with lettuce, tomatoes, cucumbers, and a drizzle of tahini sauce or yogurt. Falafel also pairs well with tabbouleh, pickled vegetables, and fresh greens, making it a versatile dish that can be served as an appetizer, in wraps, or over salads.