I have been looking for the perfect Falafel recipe for about ten years now. There have been some horrible failures and some pretty good successes. I finally have found the perfect Mediterranean Diet recipe for Falafel!
My all time favorite cooking failure (in hindsight)
I was cooking dinner for 35 people and had falafel as the main course. I was being particularly adventurous and was using an untried recipe for the first time. I have done this before in workshops, trying out a new recipe on a group of unsuspecting participants, usually with a good outcome. This falafel dinner was another story.
The rest of the dinner was already prepared (salads, sweet potato fries, sautéed greens), but I decided to wait 15 minutes before everyone was arriving to fry the falafel patties that I had already formed. At the 20 minute pre-dinner mark, I turned on the stove to medium, waited until the oil was at a sizzling hot temp and added the first batch of well formed patties.
Everything seemed to be going well, but when I flipped the first patty, it completely fell apart and then it did some sort of freaky magic trick and just completely disappeared into the oil. An expletive was immediately aimed at the patty. Then I flipped another and the same thing happened. One after the other, the chickpea and spice mixture crumbled into the oil and then disappeared. Now, in a complete panic, I dredged out the tiny pieces with a slotted spoon and dumped them onto a paper towel lined platter. What had once been 8 gorgeous patties were now about 2 tablespoons of oily glop. I didn’t know what else to do so I kept frying the rest of the falafel and the same thing happened over and over.
In the end, my sort of understanding guests were treated to salad, sweet potato fries, sautéed greens and a baby spoons worth of soggy falafel crumbles. Even though I now understand why the patties fell apart I still haven’t a clue how they turned into almost nothing.
The Beans
Needless to say, I was a bit traumatized by that experience and I didn’t try another falafel recipe for a couple of years. After some research I learned that my falafel failure was mostly due to me using cooked chickpeas instead of raw, soaked overnight beans. Some recipes call for a blend of chickpeas and fava beans or just one or the other. Since chickpeas are easier to find than fava for most people I have stuck to recipes using chickpeas only.
The Greens
My favorite falafel that come from often Urban food trucks and Middle Eastern falafel shops, are usually very green on the inside. This is from using a plethora of either parsley, cilantro or both. In this case, we are using both for super flavor and an earthy appeal.
The Process
Here is the most important part that took me a few years to learn. Even though this is an easy recipe you need to follow the instructions. First of all, use raw chickpeas, soaked overnight! Second, once the mixture is finished in the food processor, it is highly advised to refrigerate it for a half an hour. Don’t make them into patties until after you have refrigerated them and right before you put them in the sizzling oil. This will help to keep the patties together when you fry them.
The Oil
Use a good quality extra virgin olive oil. This will give the falafel the characteristic taste of the Mediterranean. As long as you fry on a medium heat, the oil will be good for you. You just don’t want the oil to smoke so be careful not to get it too hot. If it does begin to smoke, I recommend pouring out the oil and starting fresh.
Serve Falafel with:
Serve the falafel with pita bread, tahini sauce or yogurt, a salad and pickled vegetables.
Falafel (Chickpea Patties with Sesame, Cilantro and Parsley) - Egypt
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Servings 8
Calories 254 kcal
Ingredients
- 1 pound dried chickpeas, soaked overnight
- 6 cloves garlic
- 1 onion cut into quarters
- 1 leek, cut into small chunks
- 1 bunch parsley, stems removed
- 1 bunch cilantro, stems removed
- 1 tbsp baking soda
- 1 tbsp dry coriander powder
- 1/2 tsp cumin
- Salt and pepper, 1 teaspoon of each
- 1/4 cup Sesame seeds
- Extra virgin olive oil for frying
Instructions
Rinse and drain soaked chickpeas.
Make sure all ingredients are dry before you put them in the food processor. Add garlic, onion, leek, parsley and cilantro to a food processor. Pulse until onion and garlic are pulverized.
Add chickpeas, baking soda, coriander powder, cumin, salt and pepper to the food processor. Process until mixture is well blended, but careful not to over blend.
Refrigerate mixture for at least a half an hour (an hour tops)
Form mixture into small, flat patties. Roll in sesame seeds. Add extra virgin olive oil to a skillet or cast iron pan (enough oil so there is a half an inch in the pan). Heat the oil on medium heat.
Fry patties until they are brown on both sides. Drain on paper towels. Serve immediately!
Nutrition
Calories: 254kcalCarbohydrates: 40gProtein: 13gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gSodium: 433mgPotassium: 622mgFiber: 11gSugar: 7gVitamin A: 894IUVitamin C: 15mgCalcium: 135mgIron: 5mg
Have you tried this recipe? Tell us about it!Click here to rate this recipe in the comments section below.
FAQs
Contrary to what some might think, Israeli falafel is an excellent dish for those who wish to follow the Mediterranean diet. While there are many variations of falafel that have been influenced by the Western diet, the traditional vegan falafel is low in fat and has virtually no cholesterol when fried in grapeseed oil.
What is the best binder for falafel? ›
Many recipes use egg or flour as a binding agent. I prefer to chill falafel instead, as it keeps them nice and airy with no added filler. Don't skip the chill! It's necessary to ensure they maintain their shape.
Why can't you use canned chickpeas for falafel? ›
Turns out that dried chickpeas are essential to good falafel. See, canned chickpeas have already been cooked. Starch molecules within them have already burst and released their sticky contents, much of which get washed away in the cooking liquid, leaving the remaining chickpeas with very little clinging power.
What is Mediterranean falafel made of? ›
Falafels are deep-fried balls traditionally found in Middle Eastern cuisine. They are mostly made from chickpeas, fava beans or a combination of the two. Most recipes contain a range of herbs, spices and other ingredients, such as onion, parsley, coriander, garlic purée, cumin, black pepper, flour and vegetable oil.
Is it OK to eat falafel everyday? ›
It can be eaten daily but in moderation, if not in some people it may cause bloating an abdominal discomfort. Is falafel a healthy protein source? Falafel is a plant-based protein champ, filled with proteins from chickpeas or fava beans. It's a fitting choice for vegetarians or vegans.
Why is butter not allowed on Mediterranean diet? ›
The diet limits the intake of red meat, high-fat dairy products, and foods that are high in saturated fat, such as butter and cream. Avoiding processed foods can improve your overall health. It will also reduce the risk of chronic diseases, such as heart disease, type 2 diabetes, and certain cancers.
Why add baking powder to falafel? ›
The baking soda is meant to be added just 5-15 minutes before frying! If you don't have baking soda, then use baking powder instead. Don't skip this ingredient as it helps your falafel become airy and soft rather than tough and dense.
What are the 2 types of falafel? ›
There are three types of falafel--Traditional falafel, baked falafel and lemon falafel. “Where the traditional falafel is the basic fried falafel comprising a mix of chickpeas, onions, garlic, herbs and spices, baked falafels are made using fresh herbs in the chickpea mixture,” says Chef Sati from Ophelia.
Is falafel good for inflammation? ›
Legumes, beans, and pulses that have anti-inflammatory effects include chickpeas, black beans, kidney beans, and lentils. Garbanzo beans (chickpeas) are the basis of falafel and hummus. Use beans to supplement or replace meat in tacos, chili con carne, or salads.
Why does my falafel fall apart when I fry it? ›
If the mixture is too wet, the falafel has a tendency to fall apart when being fried so please pat dry the ingredients before using them. If you find the mixture is too wet, simply add little more breadcrumbs. The falafel mixture after prepared can be shaped by hand or with a tool called an alb falafel (falafel mold).
Overnight soak: Place the dry chickpeas in a large bowl, add enough water to cover them by 1 inch, and let sit uncovered at room temperature for 20 to 24 hours. They should double in size to give you about 3 cups of chickpeas. When ready, you should be able to break apart a chickpea with your fingers.
Should I rinse chickpeas from a can? ›
If you are using canned chickpeas, drain and rinse them with water to cut the sodium (salt) content by almost a half. Rinse well in cold water to make them easier to digest and less gas-producing.
What is the difference between Egyptian and Lebanese falafel? ›
Falafel is usually made with fava beans in Egyptian cuisine, with chickpeas in Palestinian cuisine, or either just chickpeas or a combination of both in Jordan, Lebanon and Syria.
Can you eat falafel on Mediterranean diet? ›
Falafel is a popular Mediterranean dish that is served up in countries such as Egypt, Israel and Lebanon. This is a great recipe and a wonderful option for a Vegan meal.
What do you eat with falafel? ›
The most common way to eat falafel is by putting it inside a pitta bread and adding tomatoes, cucumber and pickled onions before topping with hummus, tahini or a spicy sauce.
Are falafels middle eastern or Mediterranean? ›
Falafel is a popular Middle Eastern “fast food” made of a mixture of chickpeas (or fava beans), fresh herbs, and spices that are formed into a small patties or balls. It's thought that falafel originated in Egypt as Coptic Christians looked for a hearty replacement for meat during long seasons of fasting or lent.
Are chickpeas good for Mediterranean diet? ›
By understanding the nutritional power and exploring the various uses of chickpeas in Mediterranean cuisine, you can appreciate why they are such an essential part of this diet. Whether you're enjoying them in a salad, stew, or as a snack, chickpeas offer a delicious and healthy option for any meal.
What spread can I use on Mediterranean diet? ›
Spreads. Another way the Mediterranean diet enhances nutrition is by including plant-based "spreads" instead of deli or processed meats with butter, margarine, or mayonnaise. One spread is olive tapenade, a finely chopped olive-based mixture that can be made from minced ripe olives or green olives.
Is store-bought hummus ok for a Mediterranean diet? ›
Not only is it eaten all over the Mediterranean, hummus is one of the easiest ways to make get plant-based protein through beans. Store-bought hummus can be hit-or-miss but my favorite is Cedar's because it contains extra virgin olive oil and organic ingredients.
