September 18, 2024

Enjoy the Best Falafel Recipe and Its Health Benefits

by ZestyHut

Are you ready to try the best falafel recipe ever? This Middle Eastern oriental recipe catches the eyes and hearts.

When the amazing smell comes with the incredible taste and the pack of nutrients, falafel is here.

Falafels originated in Egypt and became popular recipes all over the Middle East.

In the coming few lines, we will discover the secrets of this oriental staple, explore its different cooking methods, and how they provide us with various health benefits.

Be sure, you will be satisfied.

What are falafels?

Falafels are flavourful fried balls or patties mainly made of fava beans or chickpeas or both, in combination with greens, vegetables, and specific aromatic spices, they are crispy from the outside and soft from the inside.

It is a popular staple in the Middle Eastern and Oriental cuisines, such as Egypt the Levant area, and Turkey.

They are enjoyed as street food or as a part of a mezze (a platter of small meals).

They are served as sandwiches of pitta bread with a generous amount of tahini sauce, pickles, and fresh vegetables (tomato, lettuce, onions) for breakfast, and dinner, or enjoy the best falafel recipe as a delicious snack.

Falafels are a friendly recipe for all diet styles, they are vegan, vegetarian, and gluten-free.

Moreover, they are packed with incredible health benefits turning falafels into a delicious nutritious option when you are on a weight loss diet.

Ingredients

To prepare the best falafel recipe you will need the following:

Dry fava beans or chickpeas
Garlic
Chopped onions or spring onions
Green pepper
Parsley and cilantro
Leeks
Oriental spices (cumin, coriander)
Chili flakes ( for spicy fans)
Salt and black pepper

What is the best method to dry parsley?

Ingredients’ important tips

Take the following tips into consideration to obtain the best falafel recipe:

Use dry fava beans or chickpeas, not the canned ones: they will make falafels disintegrate in the oil.
Add all green vegetables you prefer: they will enhance the flavor and increase the nutritional value of falafels.
Don’t use the stems of herbs (parsley, cilantro), use the leaves only: stems contain high amounts of water which may negatively affect the falafel’s consistency.
Adding green pepper is not traditional, however, it gives it a special extra delicious kick.
The baking soda or baking powder acts as a ruling agent to keep falafels fluffy and airy without being dense, moreover, the baking soda preserves the vivid green color of the falafel mixture.

Explore more about what is falafel made of?

How to make the best falafel recipe?

Prepare your finely selected ingredients and be ready to prepare the best falafel recipe.

Soak the dry legumes (fava beans, chickpeas, or both) overnight, cover them with plenty of water in a deep bowl as they will triple in size, then drain and rinse on the next day.
Add the pre-soaked legumes, onions, garlic, parsley, cilantro, green pepper, leeks, spices, salt, and pepper to the food processor.
Blend by pulsing till having a coarse homogenous vibrant green mixture.
Transfer the falafel mixture to a bowl, add baking soda, and chel for consistency, add flour if too loose and watery.
Chill your mixture for 1 hour before cooking, this step is essential to facilitate shaping and prevent falafel from disintegrating.
Shape your falafel into patties or balls using an ice cream scoop or by hand.
Cook them either by deep frying in hot oil or till they turn golden brown.

What is Egyptian falafel made of?

The Egyptian falafel is called Ta’amiya, it is an all-time favorite staple street food in Egypt.

In many regions of the Middle East, falafels are made of ground chickpeas; however, in Egypt, it is made of ground fava beans.

Fava beans are processed with green herbs (parsley, cilantro), fresh garlic, leeks, and spices (cumin, coriander, black pepper, salt) to form a bright green mixture then shaped like balls, sprinkle coriander seeds and sesame, and then deep fry.

Put in pitta bread with fresh tomatoes, lettuce, and onions, and enjoy the best falafel recipe in the Egyptian style.

Discover the best authentic falafel recipe.

Traditional falafel cooking methods

The traditional authentic cooking method for falafel is deep frying in hot oil.

It gives the best falafel recipe with the most crispy exterior and fluffy soft interior.

Shape them like balls or patties.
Heat a frying pan to 175°C (350°F) and add falafel balls gently
Cook for 1-2 minutes or till it becomes golden brown.
Use a skimmer, and remove the falafel balls in a paper towel to release the extra oil.

Important tips

Not to overcrowd the frying pan to maintain its temperature
Put falafels on the towel individually to preserve their crunch.

Note: The traditional cooking method may result in extra calories, and consume much oil.

Other possible cooking methods

You can also enjoy its charming taste healthily away from oil load.

Pan-frying

Shaping falafels like patties is the best for this method.
Heat some oil in a pan.
Place falafel patties and cook for 2-3 minutes on each side or till becoming golden brown.
Transfer to a paper towel.

Oven baking

Shape falafels like patties and spray them with oil, you can use parchment paper or a silicone non-sticking mat without using oil.
Place them in a preheated oven at 200-220°C on a baking sheet and bake for 12 minutes.
Flip them, spray the other side, and bake till complete cooking.

Important tips

Eggs are used as binding agents.
Don’t use a cold oven, be sure it is preheated properly.
Insert frozen falafels immediately into the preheated oven without defrosting.

It is worth mentioning that this method will give less crispy and golden falafels.

Air-fried Falafel recipe

Falafels can be cooked in the air-fryer too, to obtain the healthiest and most comfortable falafel recipe.

Shape falafels as flat patties.
Place them in the air-fryer without crowding.
Cook at 200°C (400°F) for 5-6 minutes.

This method is quick, easy, safe, and healthy, preventing you from excess oil and calorie intake, it gives a crispy result than baking, but not more than the classic deep frying.

It is the best option for a weight loss diet or health conditions.

For a completely healthy meal, eat falafels with whole-grain bread and a wide variety of vegetables and enjoy the best falafel recipe healthily.

What does falafel taste like?

As mentioned, falafels are a mixture of ground legumes (fava beans or chickpeas), in addition to plenty of green herbs ( parsley and cilantro) that are seasoned with the Oriental falafel spice with a touch of garlic and green pepper, then they are fried.

All these ingredients combine to give an aromatic and fresh recipe with an earthy kick coming from spices and a sharp taste from garlic and onions.

When you mix it with the traditional tahini sauce in a sandwich or wrap, you will enjoy the best creamy falafels you have ever tasted, which are also full of nutrients.

The best falafel recipe is golden crispy on the outside and green tender on the inside.

Know what are falafel spices and how to make.

What are the spices required for falafels?

Falafel is an Oriental, Mediterranean, and Middle Eastern recipe, it requires spices that reflect the cultural and regional backgrounds.

Traditionally, cumin and coriander are the most used spices.

When it comes to oriental recipes, spices are the hero, and when it comes to spices, ZestyHut is HERE.

The perfectly made spice mix can elevate your falafels to the next level of goodness.

ZestyHut’s Falafel Spice mix is prepared to allow you to discover the best side of oriental falafels that burst with flavors and aromas.

Our spices are finely selected, freshly prepared, and evaluated to provide you with an exceptional cooking experience.

Contact us to explore this heartwarming spice mix.

Serving options for the best falafel recipe

The best falafel recipe is served hot immediately after cooking to enjoy them crispy, aromatic, and heartwarming.

You can eat them alone, in a pitta bread sandwich, or as a topping of vegetable salad.

You can enjoy it with various fresh vegetables such as tomatoes, cucumber, onions, and lettuce.

And falafels are not authentic without the traditional tahini sauce drizzle, it gives it a creamy rich delicious twist that you will become addicted to.

Other options are baba ganoush or hummus.

Falafel cooking tips

If falafel balls break apart, this may be because of the insufficient processing of the mixture to a proper texture, so pulse them more.

Another reason is that they are too dry, and need more water to help bind well together.

If falafels disintegrate, add more flour and mix wellhead shape.
If you find your falafel mixture too watery, bind it with all-purpose flour or chickpea flour to maintain its shape while frying.
If your mixture is not green enough, increase the amount of herbs used as they boost the flavor and enhance the color.
While shaping, it is up to you if you prefer round balls or flat patties, any shape can be used for deep frying, while patties are better in case of oven baking or using the air-fryer.

How to freeze falafel?

For busy people or working moms, I have some good news for you, Falafels can be frozen!

Prepare the best falafel recipe ahead of time and store them for up to 3 months to enjoy this exceptional delicious recipe in no time.

Remember not to thaw them before cooking.

Moreover, if you have leftovers, store them for 4-5 days in the refrigerator and reheat them at 200°C (400°F) in the microwave.

Easy Falafels recipe

For your comfort and convenience, falafels are available nowadays as a packaged dry mix.

All you need is to add water to the dry mixture, and then fry them.

Voila! It is done!

Enjoy it in as many ways as you prefer.

Either in a pitta bread sandwich, whole grain bread sandwich, wrapped with lettuce, or even alone will be enough.

Don’t forget the tahini drizzle with some fresh vegetables.

How falafels are nutritious?

Firstly, the falafel recipe is friendly to all diet styles, either vegan, vegetarian or weight loss diets.

It contains nutritious ingredients such as legumes, vegetables, herbs, and spices.

Let’s explore some health benefits of falafel:

A valuable source of dietary fiber that is excellent for the digestive system’s health.
Legumes are high in plant-based proteins so they can replace meat.
It has you in your weight loss journey, maintaining the full feeling for a long time.
It aids in blood sugar regulation
It may prevent anemia and iron deficiency
The presence of vegetables enriches its vitamin content.
Each 100 gm contains 333 calories, 17.8 gm fats, 31.48 gm carbs, and 13.31 gm protein.

Important precautions

Be sure you don’t have health issues with legumes such as favism, in this case, you should not eat falafels to avoid serious health hazards.
To enjoy the best falafel recipe in its healthiest version, avoid deep frying depending on baking or air frying and eating fresh vegetables.

Conclusion

Falafels are a famous street food in the Middle East and the Mediterranean.

You can find the best falafel recipe everywhere in Egypt, the Levant, and Turkey.

It is the most flavourful dish you will encounter with a herbaceous earthy taste full of nutrients and health benefits.

Don’t hesitate to try such an extraordinary oriental delight, trust me you will undoubtedly fall in love with it.

FAQs

What is the difference between Egyptian and Lebanese falafel?

The main difference is the legumes used, falafel is made from fava beans in Egypt (where it originated) while the Lebanese is made from chickpeas.

Moreover, Lebanese people add green mint for an extra fresh twist.

Is the falafel recipe healthy?

Falafels are healthy, they are a good source of plant proteins, fibers, and vitamins.

It also comes with all diet styles such as vegan or vegetarian styles, in addition, it supports the full feeling for a long time.

You can avoid extra calorie intake from deep frying by baking it or using the air fryer.

Is falafel gluten-free?

Legumes, vegetables, herbs, and spices are gluten-free, however, some recipes use wheat flour as the binding agent, also packed falafel mixes may not be gluten-free.

If you didn’t make it at home, be sure of the ingredients used.