Falafel, a popular Middle Eastern dish, consists of deep-fried chickpea or fava bean balls, seasoned with herbs and spices. Originating from Egypt, falafel has ancient roots dating back to the Pharaohs. Over time, it spread across the Middle East and became a beloved street food. Today, it's enjoyed worldwide as a flavorful vegetarian option, often served in sandwiches or as a side dish.

Ingredients:

- 1 cup dried chickpeas

- 1 small onion, roughly chopped

- 1/4 cup fresh parsley, chopped

- 1/4 cup fresh cilantro, chopped

- 3 cloves garlic

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1/4 teaspoon cayenne pepper (optional)

- 1 teaspoon salt

- 1/2 teaspoon black pepper

- 1/2 teaspoon baking soda

- 4 tablespoons all-purpose flour

- Vegetable oil for frying

Method:

1. Soak chickpeas in water overnight. Drain well.

2. In a food processor, combine chickpeas, onion, parsley, cilantro, garlic, cumin, coriander, cayenne pepper, salt, black pepper, and baking soda. Pulse until mixture is finely ground but not pureed.

3. Transfer mixture to a bowl and stir in flour until well combined. Cover and refrigerate for 1-2 hours.

4. Heat vegetable oil in a deep fryer or large pot to 350°F (175°C).

5. Form chickpea mixture into small balls using your hands or a spoon.

6. Carefully drop falafel balls into the hot oil, frying in batches for 3-4 minutes or until golden brown and crispy.

7. Remove falafel with a slotted spoon and drain on paper towels.

8. Serve falafel hot with pita bread, tahini sauce, and your favorite salad or as a side dish. Enjoy!

Nutrition Value:

1. Dried Chickpeas (1 cup):

  - Calories: 269

  - Carbohydrates: 45g

  - Protein: 15g

  - Fat: 4g

  - Sodium: 14mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin A, C, K, and B vitamins (especially folate)

  - Minerals: Rich in iron, magnesium, phosphorus, potassium, and zinc

  - Nutritional benefits: Excellent source of plant-based protein, high in dietary fiber, aids in digestion, supports heart health, and helps regulate blood sugar levels.

2. Onion (1 small, roughly chopped):

  - Calories: 32

  - Carbohydrates: 7g

  - Protein: 1g

  - Fat: 0g

  - Sodium: 2mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C, B vitamins (especially B6), and folate

  - Minerals: Good source of potassium and manganese

  - Nutritional benefits: Low in calories, high in antioxidants, anti-inflammatory properties, supports immune function, and promotes heart health.

3. Fresh Parsley (1/4 cup, chopped):

  - Calories: 11

  - Carbohydrates: 2g

  - Protein: 1g

  - Fat: 0g

  - Sodium: 12mg

  - Cholesterol: 0mg

  - Vitamins: Rich in vitamin K, A, C, and folate

  - Minerals: Contains calcium, iron, magnesium, and potassium

  - Nutritional benefits: High in antioxidants, anti-inflammatory properties, supports bone health, aids in detoxification, and promotes healthy digestion.

4. Fresh Cilantro (1/4 cup, chopped):

  - Calories: 1

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin K, A, and C

  - Minerals: Rich in calcium, iron, magnesium, and potassium

  - Nutritional benefits: High in antioxidants, supports detoxification, aids in digestion, and may have antibacterial properties.

5. Garlic (3 cloves):

  - Calories: 13

  - Carbohydrates: 3g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C, B6, and manganese

  - Minerals: Rich in calcium, iron, and potassium

  - Nutritional benefits: Contains powerful antioxidants, supports immune function, may lower blood pressure and cholesterol levels, and has antimicrobial properties.

6. Ground Cumin (1 teaspoon):

  - Calories: 8

  - Carbohydrates: 1g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C

  - Minerals: Rich in iron and manganese

  - Nutritional benefits: Aids in digestion, may improve blood sugar control, and has anti-inflammatory properties.

7. Ground Coriander (1 teaspoon):

  - Calories: 5

  - Carbohydrates: 1g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C

  - Minerals: Rich in iron and manganese

  - Nutritional benefits: Supports digestion, may lower blood sugar and cholesterol levels, and has antioxidant properties.

8. Cayenne Pepper (1/4 teaspoon, optional):

  - Calories: 0

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin A, C, and B6

  - Minerals: May contain small amounts of potassium and manganese

  - Nutritional benefits: Provides a spicy kick, boosts metabolism, may aid in pain relief, and has antioxidant properties.

9. Salt (1 teaspoon):

  - Calories: 0

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 2325mg

  - Cholesterol: 0mg

  - Nutritional benefits: Adds flavor, regulates fluid balance, and supports nerve function. However, excessive consumption can lead to health problems like high blood pressure.

10. Black Pepper (1/2 teaspoon):

  - Calories: 3

  - Carbohydrates: 1g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin K

  - Minerals: Contains manganese

  - Nutritional benefits: Enhances flavor, aids digestion, may improve nutrient absorption, and has antioxidant properties.

11. Baking Soda (1/2 teaspoon):

  - Calories: 0

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 616mg

  - Cholesterol: 0mg

  - Nutritional benefits: Helps with leavening, can aid in neutralizing acidity, and may have mild antacid properties.

12. All-Purpose Flour (4 tablespoons):

  - Calories: 110

  - Carbohydrates: 23g

  - Protein: 3g

  - Fat: 0g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Nutritional benefits: Provides structure and texture to the falafel mixture. It contains carbohydrates and a small amount of protein.

13. Vegetable Oil for Frying:

  - Calories: Varies depending on the amount used

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: Varies depending on the type and amount used

  - Sodium: Varies depending on the type and amount used

  - Cholesterol: 0mg

  - Nutritional benefits: Provides fat for frying. Opt for healthier options like olive oil or canola oil for better heart health.

Overall, falafel is a nutritious dish, rich in plant-based protein, fiber, vitamins, and minerals. However, the nutritional value can vary based on factors such as portion size, cooking method, and additional ingredients used. Enjoy falafel in moderation as part of a balanced diet for maximum health benefits.