Falafel is a beloved Middle Eastern dish that has gained popularity worldwide for its flavorful taste and crispy texture. Made from ground chickpeas mixed with herbs, spices, and onions, these golden-brown patties are fried and commonly served in pita bread, with fresh vegetables and creamy tahini.
In Middle Eastern countries, falafel is a common street food, often sold by small vendors or restaurants. In Israel, it is even considered a national dish.
Our falafel recipe has become a family favorite ever since our trip to Denmark. On our last evening in Copenhagen, we dined at our hotel restaurant where falafel was featured amid a variety of dishes. The kids enjoyed it so much- here we are, making it at home now.
Health Benefits of Falafel
Falafel is not only delicious but also packed with nutritional benefits.
Chickpeas
Also known as garbanzo beans, are a nutrient-rich legume that provides numerous health benefits. They are an excellent source of plant protein, ideal for vegetarian and vegan diets. A cup of cooked chickpeas contains around 15 grams of protein, which helps in muscle repair and growth.
In addition to protein, chickpeas are packed with fiber, aiding digestion and promoting gut health. The fiber can aso help regulate blood sugar levels and support heart health. Chickpeas are rich in vitamins and minerals, including iron, magnesium, potassium, and folate—essential nutrients that contribute to overall well-being.
Chickpeas have a low glycemic index, making them a great choice for managing blood sugar levels. They are also high in antioxidants which help combat inflammation and protect against chronic diseases.
Onions
Onions are low in calories yet rich in beneficial compounds that support overall health. They contain fiber, vitamin C, vitamin B6, and folate, which contribute to immune function and cell growth. Onions also contain quercetin, an antioxidant known for its anti-inflammatory properties. Additionally, they contain sulfur compounds that boost immunity, and support heart health.
Onions are a good source of dietary fiber, which aids digestion and promotes gut health. They also provide small amounts of potassium, which is essential for proper hydration, muscle function, and nerve function. Additionally, onions have antimicrobial properties that may help fight harmful bacteria and improve oral health.
Parsley
Parsley is rich in vitamins, minerals, and antioxidants, making it a wonderful addition to a balanced diet. Notably, parsley is high in vitamin K, essential for blood clotting and maintaining strong bones. Just one tablespoon of fresh parsley exceeds the recommended daily intake of vitamin K.
Parsley also contains vitamin C, essential for immune function, collagen production, and cell protection from oxidative stress. Additionally, it is a good source of vitamin A, which is important for vision, skin health, and immune support. This vibrant green herb is packed with folate which is important for DNA synthesis and cell growth. Parsley has diuretic properties, promoting kidney health and reducing water retention.
Garlic
Garlic is rich in vitamins and minerals, including vitamin C, vitamin B6, manganese, selenium, and phosphorus. These nutrients support immune function, metabolism, and bone health.
One of the most notable compounds in garlic is allicin. Allicin has antibacterial, antiviral, and antifungal effects, making garlic an excellent natural remedy for infections. It also contains antioxidants that help reduce oxidative stress and support heart health.
Cumin
Cumin is rich in vitamins and minerals, including iron, magnesium, calcium, and phosphorus, which play vital roles in energy production, bone health, and metabolism. Just a teaspoon of cumin provides a significant amount of iron, which is needed for oxygen transport in the blood and preventing anemia.
Cumin contains antioxidants that help combat oxidative stress and protect against cellular damage. These compounds support overall wellness and may reduce the risk of chronic diseases. It also aids enzyme production to enhance food breakdown and alleviate bloating. The anti-inflammatory effects can further enhance gut health and immune function. Studies suggest that cumin may help maintain stable blood sugar levels as well.
Coriander
Is high in vitamins and minerals such as vitamin C, vitamin K, and vitamin A. It supports immune function, bone health, and vision. This flavorful herb is also rich in antioxidants that combat oxidative stress and reduce inflammation. Coriander’s antioxidants contribute to overall wellness and may lower the risk of chronic diseases. Coriander contains essential minerals like potassium, calcium, magnesium, and iron. Potassium aids heart health, while magnesium and calcium support nerve function and strong bones.
Avocado oil
Avocado oil is derived from the flesh of avocados. It is packed with healthy fats that support heart health by improving cholesterol levels and reducing inflammation. These healthy fats also aid in nutrient absorption, particularly for fat-soluble vitamins.
One of the key components of avocado oil is oleic acid, an antioxidant that protects cells from oxidative stress and reduces inflammation. Avocado oil also contains lutein, which supports eye health. Additionally, its natural anti-inflammatory properties can benefit joint health, potentially aiding individuals with arthritis.
With a high smoke point of over 500°F, avocado oil is excellent for cooking.
Preparation, Servings, and Storage
Falafel is a plan ahead meal as it requires the dry chickpeas to soak for several hours prior to making the delicious crispy fried goodies. Once the ingredients are pureed and combined, they are formed into balls and fried in a skillet. Keep them warm in a 100°F oven until you’re ready to serve. Falafel can be served in a soft pita with vegetables such as lettuce, tomatoes, red onions, and tahini sauce or tzatziki sauce. One batch of falafel yields 24 balls, with three being a typical serving.
If you have leftovers, store them in the refrigerator for up to 5 days or freeze for up to 6 months. To revive their crispiness after refrigerating, simply bake at 350°F for 5-10 minutes. Enjoy the convenience and satisfaction of homemade falafel anytime!
Falafel
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Equipment
Ingredients
- 1 pound Dry chickpeas
- 1 Yellow onion
- 1/2 cup Chopped parsley
- 1 clove Garlic
- 1 tsp Cumin
- 1 tsp Coriander
- 1 tsp Black pepper
- 2 tsp Sea salt
- 1 tsp Baking powder
- 1/2 cup Avocado Oil (For Frying)
Instructions
- Begin by soaking the chickpeas at room temperature overnight.
- After the chickpeas have soaked for at least 8 hours, puree them in the food processor until smooth.
- Add the chopped onion, chopped parsley, garlic, cumin, coriander, pepper, salt, and baking powder to the food processor. Process again until all the ingredients are incorporated and smooth.
- Transfer the mixture to a large mixing bowl and refrigerate for at least one hour or up to 8 hours.
- When ready to prepare, heat the avocado oil over medium high heat in a large cast iron skillet.
- Once the oil is at least 350℉, begin rolling the falafel into 2 inch balls and gently place them into the hot oil.
- Fry the falafel for 3-4 minutes on all sides, or until crispy and golden.
- Transfer to a paper towel lined plate and keep warm in a 100℉ oven until ready to serve.
Nutrition
