Falafel

Discover a delicious homemade falafel recipe made with chickpeas, fresh parsley, and a blend of aromatic spices. Perfect for a healthy and flavorful meal, this easy-to-follow guide includes simple ingredients like onion, garlic, and olive oil. Enjoy crispy falafel bites that are packed with protein and taste without the deep frying!

  • 29 Apr 2025
  • Cook time 10 min
  • Prep time 40 min
  • 4 Servings
  • 9 Ingredients

Falafel

Falafel is a beloved Middle Eastern dish made from ground chickpeas, fresh herbs, and flavorful spices. These crispy and delicious balls or patties are often enjoyed in pita bread with a variety of toppings or served on their own as an appetizer or snack. This recipe offers a tasty and straightforward way to prepare homemade falafel with ingredients you may already have in your kitchen.

Ingredients:

1 onion
160g
2 garlic cloves
6g
1 tsp dried coriander
5g
1 tsp ground cumin
5g
1/3 can canned chickpeas
130g
1 cup fresh parsley
60g
1/3 cup all-purpose white wheat flour
40g
1 egg white
33g
1 tbsp olive oil
14g

Instructions:

1. Prepare the Ingredients:
- Chop the onion and fresh parsley.
- Mince the garlic cloves.
- Drain and rinse the canned chickpeas.
2. Blend the Base:
- In a food processor, combine the chopped onion, minced garlic, chickpeas, chopped parsley, dried coriander, and ground cumin.
- Pulse until the mixture is finely ground but not pureed. The texture should remain slightly coarse.
3. Add Binding Ingredients:
- Transfer the chickpea mixture to a mixing bowl.
- Add the all-purpose flour and egg white to the bowl.
- Mix well with a spoon or your hands until all ingredients are thoroughly combined. The mixture should be slightly sticky but hold together well. If it's too dry, add a little water; if too wet, add more flour.
4. Form Falafel Balls:
- With clean hands, shape the mixture into small balls or patties, about the size of a ping-pong ball.
5. Cook the Falafel:
- Heat the olive oil in a large skillet over medium heat.
- Once the oil is hot, add the falafel balls to the skillet, ensuring not to overcrowd the pan.
- Cook the falafel for about 3-4 minutes on each side, or until golden brown and crispy.
- If necessary, cook the falafel in batches, adding more oil between batches if needed.
6. Drain and Serve:
- Once cooked, transfer the falafel to a paper towel-lined plate to drain any excess oil.
- Serve warm, ideally with pita bread, tahini sauce, and fresh vegetables or as part of a larger meal.

Tips:

- Drain and rinse the canned chickpeas thoroughly to remove any excess salt and achieve the desired texture.

- For a lighter and fluffier texture, you can refrigerate the falafel mixture for about an hour before shaping and cooking.

- If the mixture feels too wet or sticky, you can add a bit more flour until you reach the desired consistency for easy shaping.

- When frying the falafel, ensure the oil is hot enough by dropping a small piece of the mixture into the oil. If it sizzles and floats, the oil is ready.

- For a healthier alternative, you can bake the falafel in the oven at 375°F (190°C) for about 20-25 minutes, flipping them halfway through.

With its rich flavors and satisfying texture, homemade falafel is a versatile and nutritious addition to your culinary repertoire. Whether enjoyed in a wrap, salad, or on their own, these falafel balls are sure to become a family favorite. By following these simple steps and tips, you can create a delicious meal that brings a taste of the Middle East to your table.

Nutrition Facts
Serving Size110 grams
Energy
Calories 130kcal6%
Protein
Protein 6g4%
Carbohydrates
Carbohydrates 22g7%
Fiber 4.37g12%
Sugar 4.26g4%
Fat
Fat 4.89g6%
Saturated 0.64g2%
Cholesterol 0.00mg-
Vitamins
Vitamin A 70ug8%
Choline 22mg4%
Vitamin B1 0.13mg11%
Vitamin B2 0.10mg8%
Vitamin B3 0.79mg5%
Vitamin B6 0.15mg9%
Vitamin B9 90ug23%
Vitamin B12 0.01ug0%
Vitamin C 30mg34%
Vitamin E 0.30mg2%
Vitamin K 260ug220%
Minerals
Calcium, Ca 72mg6%
Copper, Cu 0.21mg24%
Iron, Fe 3.51mg32%
Magnesium, Mg 45mg11%
Phosphorus, P 110mg9%
Potassium, K 370mg11%
Selenium, Se 5ug10%
Sodium, Na 30mg2%
Zinc, Zn 1.00mg9%
Water
Water 80g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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