Discover how to make the perfect falafel at home with this classic recipe. These crispy, golden-brown balls are made from ground chickpeas (or fava beans) and are seasoned with a blend of fresh herbs and aromatic spices. Ideal for a satisfying snack or a delicious addition to any meal. Follow our step-by-step guide for a falafel that’s crispy on the outside and tender on the inside.

Ingredients:

- 1 cup dried chickpeas (or fava beans)

- 1 small onion, chopped

- 3 cloves garlic, minced

- 1 cup fresh parsley, chopped

- 1 cup fresh cilantro, chopped

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1 teaspoon baking powder

- 1 teaspoon salt

- 1/2 teaspoon black pepper

- 1/2 teaspoon cayenne pepper (optional)

- 1/4 teaspoon baking soda

- 1 tablespoon flour (if needed)

- Vegetable oil for frying

Instructions:

Prepare Chickpeas:

  - Soak the dried chickpeas in plenty of water overnight. Drain and rinse thoroughly before use.

Blend Ingredients:

  - In a food processor, combine the soaked chickpeas, chopped onion, garlic, parsley, and cilantro. Process until the mixture is coarsely ground but not pureed.

Add Spices:

  - Add the cumin, coriander, baking powder, salt, black pepper, and cayenne pepper (if using) to the mixture. Blend until everything is well combined.

Form Falafel:

  - Sprinkle the baking soda over the mixture and mix well. If the mixture is too dry to form into balls, add a tablespoon of flour.

  - Shape the mixture into small balls or patties, about 1 inch in diameter.

Heat Oil:

  - Heat vegetable oil in a deep skillet or frying pan over medium-high heat. The oil should be hot but not smoking.

Fry Falafel:

  - Carefully add the falafel balls to the hot oil, cooking in batches if necessary to avoid overcrowding. Fry until they are golden brown and crispy, about 3-4 minutes per side.

Drain:

  - Remove the falafel from the oil using a slotted spoon and drain on paper towels.

Serve:

  - Serve hot with pita bread, hummus, tahini sauce, and fresh vegetables for a complete meal.

Enjoy your homemade falafel, a delicious and healthy choice for any meal!

Nutritional Values

For the Falafel Ingredients:

Dried Chickpeas (1 cup)

- Calories: ~164

- Protein: ~8.9g

- Fat: ~2.6g

- Carbohydrates: ~27.4g

- Fiber: ~7.6g

Benefits:

- Rich in protein, fiber, and essential minerals like iron and magnesium.

- Supports digestive health and helps maintain steady blood sugar levels.

Small Onion (1, chopped)

- Calories: ~40

- Protein: ~1.1g

- Fat: ~0.1g

- Carbohydrates: ~9.3g

- Fiber: ~1.7g

Benefits:

- Provides antioxidants, vitamins (like vitamin C), and sulfur compounds.

- May support immune health and reduce inflammation.

Garlic (3 cloves, minced)

- Calories: ~149

- Protein: ~6.4g

- Fat: ~0.5g

- Carbohydrates: ~33g

- Fiber: ~2.1g

Benefits:

- Contains compounds like allicin that have antimicrobial and anti-inflammatory properties.

- Supports cardiovascular health and may help lower blood pressure.

Fresh Parsley (1 cup, chopped)

- Calories: ~36

- Protein: ~3g

- Fat: ~0.8g

- Carbohydrates: ~6g

- Fiber: ~3.3g

Benefits:

- High in vitamins A, C, and K.

- Provides antioxidants and supports digestive health.

Fresh Cilantro (1 cup, chopped)

- Calories: ~23

- Protein: ~2g

- Fat: ~0.5g

- Carbohydrates: ~3.7g

- Fiber: ~1.8g

Benefits:

- Rich in vitamins A, C, and K.

- May aid in digestion and have antimicrobial properties.

Ground Cumin (1 teaspoon)

- Calories: ~375

- Protein: ~18g

- Fat: ~22g

- Carbohydrates: ~44g

Benefits:

- Adds flavor and has potential digestive benefits.

- Contains antioxidants and may help in digestion.

Ground Coriander (1 teaspoon)

- Calories: ~298

- Protein: ~12g

- Fat: ~17g

- Carbohydrates: ~55g

Benefits:

- Provides essential oils and antioxidants.

- May help with digestion and have antimicrobial properties.

Baking Powder (1 teaspoon)

- Calories: ~53

- Protein: ~0g

- Fat: ~0g

- Carbohydrates: ~25g

Benefits:Used as a leavening agent to make the falafel light and fluffy.

Salt (1 teaspoon)

- Calories: ~0

- Protein: ~0g

- Fat: ~0g

- Carbohydrates: ~0g

Benefits:Enhances flavor; use in moderation to manage sodium intake.

Black Pepper (1/2 teaspoon)

- Calories: ~255

- Protein: ~10g

- Fat: ~3.3g

- Carbohydrates: ~64g

Benefits:Contains piperine which may aid digestion and enhance nutrient absorption.

Cayenne Pepper (1/2 teaspoon, optional)

- Calories: ~318

- Protein: ~12g

- Fat: ~17g

- Carbohydrates: ~60g

Benefits:Contains capsaicin, which can boost metabolism and may have pain-relief properties.

Baking Soda (1/4 teaspoon)

- Calories: ~0

- Protein: ~0g

- Fat: ~0g

- Carbohydrates: ~0g

Benefits:Used to enhance texture and help the falafel rise.

Flour (1 tablespoon, if needed)

- Calories: ~364

- Protein: ~10g

- Fat: ~1g

- Carbohydrates: ~76g

Benefits:Helps bind the mixture together.

Vegetable Oil (for frying)

- Calories: ~884

- Protein: ~0g

- Fat: ~100g

- Carbohydrates: ~0g

Benefits:Provides necessary fat for frying; choose oils with higher smoke points for better results.

These ingredients come together to create flavorful and nutritious falafel, rich in plant-based protein and herbs that enhance the overall health benefits of the dish.