Falafel is a popular Middle Eastern dish made from ground chickpeas or fava beans, mixed with herbs and spices, then deep-fried into crispy, golden balls or patties. Here’s a step-by-step guide on how to make falafel:

Ingredients:

 

• • Dried chickpeas 1 cup (do not use canned chickpeas)

• • 1 small onion, roughly chopped

• • 3-4 cloves garlic, peeled

• • 1/4 cup fresh parsley, chopped

• • 1/4 cup fresh cilantro, chopped

• • 1 tsp cumin powder

• • 1 tsp coriander powder

• • 1/2 tsp baking powder

• • 1 tsp salt (or to taste)

• • 1/4 tsp black pepper

• • Cayenne pepper 1/4 tsp (optional, for heat)

• • 2-3 tbsp flour or chickpea flour

• • Oil for frying

Equipment:

 

• • Food processor

• • Deep frying pan or pot

Instructions:

1. Prepare the Chickpeas:

 

• • Soak the dried chickpeas in plenty of water for 12-24 hours. The chickpeas will expand in size as they soak. Before use, drain and pat them dry.

2. Make the Falafel Mixture:

 

• • Blend the chickpeas: Add the soaked and drained chickpeas to a food processor.

• • Add herbs and spices: Include onion, garlic, parsley, cilantro, cumin, coriander, salt, black pepper, and cayenne (if using).

• • Process: Pulse the mixture until it’s coarse but holds together when formed into a ball. You don’t want to over-process it into a paste.

• • Adjust consistency: Add flour and baking powder to the mixture to help bind it. If the mixture is too wet, add more flour; if too dry, add a little water.

• • Chill: Let the mixture rest in the fridge for about 30 minutes to firm up and allow the flavors to meld.

3. Shape the Falafel:

• • Using your hands or a falafel scoop, shape the mixture into small balls (about the size of a ping-pong ball) or small patties.

• • If the mixture sticks to your hands, lightly oil your hands or keep them slightly wet.

4. Fry the Falafel:

 

• • Heat oil in a deep frying pan or pot to about 350°F (175°C).

• • Gently lower the falafel balls into the hot oil in batches, being careful not to overcrowd the pan.

• • Need to fry for about 3-4 minutes on each side until golden brown and crispy.

• • Remove the falafel and place on paper towels to drain any excess oil.

5. Serve:

• • Falafel can be served as part of a sandwich (in pita bread with vegetables, pickles, and tahini sauce), on a salad, or as a snack with hummus and other dips.

Baking Option (Healthier Version):

 

• • If you prefer baking, preheat your oven to 375°F (190°C).

• • Place the shaped falafel balls on a baking sheet lined with parchment paper.

• • Lightly brush or spray the falafel with oil.

• • Bake for 25-30 minutes, flipping halfway through, until they are golden and crispy on the outside.

Nutritional Value of Falafel (Per 100g)

• Calories: 330 kcal
• Protein: 13g
• Carbohydrates: 31g
  • Fiber: 5-8g
  • Sugar: 1g
• Fats: 17g
  • Saturated Fat: 2g
• Cholesterol: 0mg (vegan-friendly)
• Sodium: 300-400mg (varies by recipe)
• Iron: 3mg (about 17% of daily value)
• Calcium: 50mg
• Vitamin C: 2mg
• Potassium: 300mg

Health Benefits

• High in protein & fiber – Helps with digestion and keeps you full.
• Rich in plant-based nutrients – Good source of iron, magnesium, and B vitamins.
• Gluten-free (if made without flour) – Suitable for gluten-free diets.
• Heart-friendly (when baked) – Less oil means lower saturated fat intake.

Enjoy your homemade falafel!