Falafel is a popular street fast food in the Middle East and the Mediterranean.
The classic falafel recipe is packed with health benefits from the plant combination with legumes and oriental spices that will give you an exceptional herbal earthy bold taste and let you feel full for a long time.
Let’s explore this flavourful food type and discover how to enjoy it with many healthy cooking options.
In this article we will discover the combination of the delicious taste with the nutritious value, It is worth reading.
What is falafel?
It is a Middle Eastern and Mediterranean staple recipe, especially in Egypt and the Levant like Palestine, Syria, Lebanon, and Turkey.
It is thought that it originated in Egypt when the Coptic Christians sought a healthy option to replace meat during their fasting period.
They are deep-fried patties or balls made of ground fava beans in Egypt, chickpeas in the Levant, or both with plenty of fresh herbs and spices.
If you have experienced a perfectly done falafel before, you would find it with a crispy exterior and tender interior with a herbaceous earthy taste rich in oriental spices.
It is served as sandwiches with pickles, tahini sauce, and vegetables like tomatoes, cucumber, onions, and lettuce.
It is used mainly for breakfast or as a delicious snack.
The classic falafel recipe
The classic falafel recipe is a combination of ground fava beans, or chickpeas with fresh herbs like parsley, cilantro, and dill, and vegetables like fresh garlic and leeks.
All these are seasoned with oriental spices such as cumin, coriander, pepper, and chili pepper if you are a spicy lover.
Then, you will obtain a green aromatic mixture ready for shaping like balls or patties. Traditionally, falafels are deeply fried in hot oil to enjoy golden brown crispy outside, and fluffy inside falafels.
The addition of baking soda is also common to obtain airy and fluffy falafels.
It is served as sandwiches with tahini sauce and fresh tomatoes, onions, cucumber, and pickles and is eaten mostly at breakfast.
It can also be served as a side with hummus dip, tabbouleh, baba ganoush, fried eggplants, and fries.
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Essential ingredients for falafel
Falafels are composed of:
- 500 gm of dry fava beans or chickpeas.
- 4 cloves of fresh Garlic
- ½ chopped onions or spring onions
- 3 tablespoons of fresh herbs such as parsley, cilantro, and dill.
- Leeks
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All these ingredients are seasoned with oriental spices such as:
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- A pinch of black pepper
- A pinch of salt
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Extra additions to the falafel recipe
Some ingredients can be added to the falafel mixture in addition to the basic ingredients to improve the final result or elevate the taste as follows:
- Baking powder or baking soda: can be used as a raising agent to obtain a fluffy tender falafel recipe and provide an extra crunch.
- All-purpose flour as a binder if the mixture is too watery.
- Sesame seeds, coarse ground coriander, or both: sprinkled on the top of falafels to give extra crunch and a special nutty taste.
- Stuffed falafel: recently falafel has been stuffed with various options like chili paste, cheese, and others.
- Green mint: Some cuisines like Lebanese cuisine prefer adding aromatic herbs to add a fresh twist to their recipe.
Traditionally, falafels are deeply fried in hot oil, it gives the best and the most authentic taste.
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Step-by-step instructions for making falafel
Falafel recipe mixture preparation
1- Soak fava bean flakes or chickpeas in cold water overnight.
2- Remove from water, put in the food processor, and pulse till complete breaking up.
3- Add the fresh herbs, vegetables, and spices.
4- Resume mixing till having a coarse homogenous mixture.
5- Rest in the refrigerator for at least 1 hour to facilitate scooping and shaping of the mixture, also it helps the balls maintain their shape.
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Cooking instructions
1- Prepare a frying pan filled with oil and put on the stove.
2- Using a spoon or an ice-cream scoop, shape small balls of the falafel mixture, and mix with baking soda in this step.
3- Deep fry in hot oil for 1 ½ – 2 minutes or until turning golden brown.
3- Transfer on a paper towel to get rid of excess oil.
Air fryer falafel recipes and tips
The good news is that you can make falafels in the air fryer.
Enjoy the authentic falafel recipe and the bold flavor without frying or gaining extra calories.
Tips for cooking falafel in the air fryer
- Shaping falafels like flattened disks will give better cooking results than balls.
- Do not crowd the air fryer to obtain equal cooking, you can work on batches.
- Don’t defrost frozen falafels, put them immediately in the air fryer.
Benefits of using an air-fryer for falafel
Cooking in the air fryer is beneficial in many ways, as it gives you a more crispy result than baking, but not more than the classic deep frying.
Moreover, it keeps your health away from the oil load that results from deep frying.
Also, it is an easy, safe, and quick method for beginners or young people.
Baked falafel recipe and tips
Baked falafel is a healthy breakfast option or snack that is rich in nutritious ingredients such as legumes, herbs, and vegetables without gaining extra calories from deep frying.
- Place the falafel balls or patties on a baking sheet.
- Brush each ball with olive oil.
- Insert into a preheated oven at 200°C.
- Bake for 12 minutes for each side, and flip them to become golden from all sides.
Tips for Baked falafel recipe
- Eggs can be added as a binder and to elevate the nutritious value.
- Baking soda is a perfect addition to obtain fluffy crispy falafels.
- Don’t insert falafel to a cold oven, you must preheat it to prevent falafel from disintegrating.
- If you use frozen falafel balls, insert them immediately into a hot oven, and don’t defrost before using them.
- Eat falafel with a vegetable salad or whole grain bread to maintain a healthy meal.
Simplified falafel recipe for beginners
If you are a beginner and need a simple way to enjoy falafel in no time, you just need to:
- Mix the presoaked fava beans or chickpeas with fresh herbs and garlic in the food processor.
- Add a trusted seasoning mix that ensures the best authentic and bold result, and enjoy your falafels.
We all know that spices are the turning point of any recipe and we must be sure about using fresh finely crafted ones.
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Moreover, you will find a guide for preparing the best falafel recipe from scratch to feel the warmness of Middle Eastern cuisine without effort.
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Quick and easy hacks
Although falafel is fast and easy to prepare, it may be tedious and sometimes we are lacking of time.
For that reason, packaged falafel mix is available in the market nowadays.
It is a dry powder mixed that requires only water to rehydrate and guess what! The falafel mixture is ready.
Cook it as you prefer by deep frying, baking, or using the air fryer.
Moreover, you can freeze the uncooked mixture for later use.
Tips for achieving the perfect falafel
Falafel preparation is easy however, it may be tricky, here are some tips to put into consideration to enjoy the best falafel ever:
- Always use dry fava beans or chickpeas, not the canned ones.
- Chill the falafel mixture for at least 1 hour before frying.
- Add baking soda as a raising agent just before frying.
- Fry deeply in hot oil and be sure not to crowd the pan.
For a healthier falafel recipe, you need to:
- use the baking method or cook in the air-fryer.
- Eat plenty of vegetables to increase the nutritional value.
- Decrease the use of pickles
How do you achieve crispy exterior falafel?
To obtain the most crispy exterior falafel recipe with a tender inside, just take the following tips into account:
- Use baking soda or baking powder
- Don’t use the stems of herbs ( parsley, cilantro, dill), use their leaves only.
- While frying, put in hot oil then slightly lower the temperature to ensure proper cooking without burning.
- Don’t overload the frying pan to keep the oil hot.
- Put individually on the paper towel.
- The frying method gives you the best crispy falafel balls.
Is the falafel recipe vegan?
If you are following a vegan diet, don’t worry you can enjoy the mouthwatering taste of the oriental falafel recipe too.
Falafel is composed of fava beans, chickpeas, vegetables, and spices.
Therefore it can match your vegan diet style, however, if you have a falafel wrap, you must be sure it doesn’t contain yogurt or dairy products.
If you depend on the ready-packaged falafel mix, be sure it is free of eggs or dairy products, and is processed in a meat, chicken, dairy, egg egg-free facility.
The nutritional benefits of falafel
When you try falafel, you will be fascinated with its unforgettable taste, but do you know, it is packed with numerous health benefits too? Let’s have a look:
- A good source of plant-based proteins comes from legumes such as fava beans or chickpeas.
- It helps regulate blood sugar levels because legumes have a low glycemic index.
- Enhance bowel health: Fava beans, chickpeas, and vegetables are rich in fibers that maintain the movement of the bowel and the digestive system.
- Available during weight loss diet due to the high fibrous content, low saturated fats, and vegetables used.
- It helps decrease bad cholesterol levels.
- A good source of vitamins and minerals such as B vitamins, Copper, Iron, Zinc, Manganese, Magnesium, and Phosphorus.
- 100 gm of chickpeas falafel (about 3-4 balls) contains 321 calories, 21 grams of plant-based proteins, 11 grams of fibers, and 4 grams of fats.
Conclusion
The Falafel recipe is a popular Middle Eastern staple that is thought to have originated in Egypt and is popular in other countries like Palestine, Syria, Lebanon, and Turkey.
It is made of ground legumes such as fava beans, chickpeas, or both combined with fresh herbs and vegetables with an oriental spice blend.
Traditionally, it is deeply fried, however, to decrease calorie intake and produce a healthier falafel version, it can be baked or cooked easily in the air fryer.
Falafel is a hearty warm recipe that brings the taste of Middle Eastern cuisine to your kitchen in a few minutes.
FAQ
What is Lebanese falafel made of?
The Lebanese falafel recipe is mainly made of chickpeas combined with herbs like parsley, cilantro, and dill and they prefer using mint leaves, sometimes, they mix bulgur with chickpeas.
Served as a pita bread sandwich with tahini or pomegranate molasses.
On the other hand, the Egyptian falafel recipe is made of fava beans mixed with parsley, cilantro, dill, garlic, and leeks with oriental spices such as cumin, coriander, and peppers.
Are falafels healthy?
Since falafel mainly contains fava beans or chickpeas in addition to various fresh vegetables and spices, it is a good source of plant-based proteins, fibers, and vitamins such as B- vitamins.
Also, chickpeas are rich in minerals such as magnesium, potassium, and zinc.
To obtain the most healthy and light falafel balls, you can depend on the baking or the air-fryer methods, to avoid the extra calories added while oil deep frying.
Remember not to use canned chickpeas.
Can I eat falafel during weight loss?
Of course, you can enjoy falafel if you aim to lose weight, due to the large fiber content from chickpeas or fava beans.
Moreover, it is rich in vegetables and herbs containing dietary fibers, and vitamins.
In your weight loss diet, you can use whole wheat bread instead of white bread or eat falafel alone as a side dish with vegetable salad, tabbouleh, or light hummus dip.
Why is falafel not vegan?
Falafel is a vegan recipe if served without yogurt or dairy-based sauces.
It consists mainly of vegetables, herbs, and spices, So why can it not be vegan?
You just need to ensure it is processed in meat, chicken, dairy, and egg-free facilities.
How long does falafel last in the refrigerator?
The falafel mixture can stay in the refrigerator for 1-2 days and is shaped before cooking.
If you need to preserve it for a long time, freeze it uncooked for 1-3 months then use it frying or baking.
Can falafel be frozen?
Yes, the falafel mixture can be stored in the freezer for 6 months, you can also store it after shaping it like balls.
Then, get it out and cook it immediately by deep frying, baking, or using the air-fryer.
Therefore, If you are a working woman or a student who lives alone, or in any situation that requires a quick eating solution, you will not find an easier or faster option than the falafel recipe to enjoy your breakfast.
