Falafel

Posted in Mediterranean Recipes
Falafel
The best falafel starts with dried chickpeas that have been soaked, not canned chickpeas. That one choice gives the falafel a crisp shell, tender interior, and the kind of coarse, herby texture that holds together without turning pasty. Fry them for the classic version, or use the air fryer for a lighter weeknight option.

Ingredients

  • 1½ cups dried chickpeas, soaked overnight and drained
  • ½ small yellow onion, roughly chopped
  • 4 cloves garlic
  • 1 cup fresh parsley leaves and tender stems
  • 1 cup fresh cilantro leaves and tender stems
  • 1 small jalapeno or serrano, seeded if desired
  • 1½ tsp kosher salt
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp black pepper
  • ¼ tsp cayenne, optional
  • 1 tsp baking powder
  • 2 tbsp chickpea flour or all-purpose flour, plus more if needed
  • Neutral oil, for frying or brushing
  • Pita, tahini sauce, cucumber tomato salad, pickled onions, and lemon wedges, for serving

Instructions

  1. Soak the chickpeas: Cover dried chickpeas with plenty of water and soak overnight, 12-18 hours. Drain well before using.

  2. Make the falafel mixture: Add chickpeas, onion, garlic, parsley, cilantro, jalapeno, salt, cumin, coriander, black pepper, and cayenne if using to a food processor. Pulse until finely chopped and cohesive, scraping the bowl as needed. Do not puree.

  3. Chill: Stir in baking powder and flour. Cover and refrigerate for at least 30 minutes, or up to overnight, so the mixture firms up.

  4. Shape: Scoop into tablespoon-size balls or small patties, pressing firmly so they hold together. If the mixture feels too wet, add another spoonful of flour.

  5. Fry: Heat 2-3 inches of neutral oil to 350°F. Fry falafel in batches for 3-4 minutes, turning as needed, until deeply golden and crisp. Drain on a rack or paper towels.

  6. Serve: Serve hot with pita, tahini sauce, cucumber tomato salad, pickled onions, herbs, and lemon wedges.

Crispy, Herby, and Worth the Soak

Falafel is one of those foods that makes a vegetarian meal feel complete: crisp outside, tender inside, packed with herbs, garlic, cumin, coriander, and a little chile heat. The overnight chickpea soak asks you to plan ahead, but it is what gives falafel its real texture. Canned chickpeas make sense for hummus; for falafel, dried and soaked chickpeas are the move.

Serve falafel in warm pita with tahini, tomatoes, cucumbers, pickled onions, lettuce, and hot sauce, or build a bowl with rice or couscous, hummus, chopped salad, olives, and lemony yogurt sauce.

Air Fryer Option

Shape the falafel into small patties instead of round balls so more surface area browns. Preheat the air fryer to 375°F. Brush or spray the falafel generously with oil, arrange in a single layer with space between each piece, and air fry for 12-15 minutes, flipping halfway through. For deeper color, increase to 400°F for the last 2-3 minutes.

The air fryer version will be lighter and a little less shatteringly crisp than deep-fried falafel, but it is still excellent in pita or over a salad bowl. Do not skip the oil spray; it is what helps the outside toast instead of drying out.

Tips

  • Use soaked dried chickpeas only. Canned chickpeas are already cooked and too wet, which makes the mixture soft and more likely to fall apart.
  • The mixture should look finely minced and slightly coarse, not smooth like hummus.
  • The uncooked mixture can be refrigerated overnight.
  • Cooked falafel are best fresh, but leftovers reheat well in an air fryer at 350°F for 4-6 minutes.
  • Freeze cooked falafel for up to 2 months and reheat straight from frozen.

Variations

Add dill or mint for a greener flavor, use extra jalapeno for heat, or fold in sesame seeds before shaping for a nuttier crust. For gluten-free falafel, use chickpea flour instead of all-purpose flour.

Nutrition Facts

  • Serving Size: 1 serving
  • Servings Per Recipe: 6
  • Calories: 390

% Daily Value

  • Total Fat: 18g (23% DV)
  • Saturated Fat: 2g (10% DV)
  • Cholesterol: 0mg (0% DV)
  • Sodium: 620mg (27% DV)
  • Total Carbohydrates: 45g (16% DV)
  • Dietary Fiber: 10g (36% DV)
  • Total Sugars: 5g
  • Protein: 14g
  • Vitamin A: 160mcg (18% DV)
  • Vitamin C: 28mg (31% DV)
  • Calcium: 100mg (8% DV)
  • iron: 4mg (22% DV)

Note: The “% Daily Value” (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Nutrition information is an estimate and will vary based on ingredients and preparation.