Falafel (pronounced “fell-off-uhl”), sometimes spelled “felafel” or “felafil,” is a deep-fried ball or patty that is made from either chickpeas or fava beans and spices. It is a vegetarian and vegan food and one of the most widely consumed and recognized foods of the Middle East. It’s a very popular fast food around the world, and vendors sell it on the street corners in countries like Egypt, Syria, and Israel, where it’s the national dish.
Falafel is a favorite among vegetarians with its crisp outside and tender inside with a mildly spiced flavor thanks to the garlic, parsley, and spices. The spices are a key aspect and can be personalized to taste. Make sure you leave enough time to soak the dried chickpeas overnight before mixing up your batter and frying.
As a main dish, falafel is often served as a sandwich, stuffed in pita bread with lettuce, tomatoes, and tahini. As an appetizer, it can be served on a salad or with hummus and tahini. It’s also often served with hot sauce.
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“The taste of the falafel was good and it’s a good base for spicy tahini. Use a food processor as hand mashing will take time and effort to get the right consistency. The right amount of flour is essential, so the falafel holds together in the oil. Test-cook one or two pieces first.” —Colleen Graham
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1 cup dried chickpeas
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1 large onion, chopped
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2 cloves garlic, chopped
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3 tablespoons fresh parsley, chopped
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1 teaspoon cumin seeds
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1 teaspoon coriander
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1 teaspoon salt, or to taste
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Pepper, to taste, optional
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4 tablespoons flour
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Oil, for frying
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Gather the ingredients.
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Place dried chickpeas in a bowl and cover with cold water. Allow to soak overnight.
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Drain the chickpeas and place them in a pot with fresh water. Bring to a boil.
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Allow to boil for 5 minutes, then reduce the heat and let simmer on low for about 1 hour. Being careful not to overcook them. They should still be firm.
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Drain and allow to cool in the strainer for 15 minutes.
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Add 2 inches of oil to a heavy-bottomed large pot and heat to 350 F.
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Combine the drained chickpeas, onion, garlic, parsley, cumin, coriander, salt, and pepper (if using) in a medium bowl. Add the flour.
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Mash the chickpeas, mixing all of the ingredients together. Alternatively, you can combine the ingredients in a food processor. You want the result to be a thick paste.
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Form the mixture into balls about the size of a ping pong ball. Slightly flatten.
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Fry the falafel balls for 5 to 7 minutes until golden brown. Drain. Serve hot.
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Tips
- The dried and cooked chickpeas can be replaced with a can of chickpeas. Skip the soaking and cooking if using canned beans. Make sure to rinse and drain, patting the beans dry with paper towels.
- If the mixture isn’t firm enough, add extra flour a little at a time.
- If you need a binding agent, add one beaten egg.
- Fry in batches, making sure that the oil returns to 350 F before frying the next one.
Is Chickpea Falafel Healthy?
Falafel is vegan and high in fiber thanks to the chickpeas. However, traditional falafel like this recipe is deep-fried, adding fat and calories. Serve falafel with fresh vegetables like cucumber, tomato, and lettuce, and radishes. Or try making baked falafel.
| Nutrition Facts (per serving) | |
|---|---|
| 379 | Calories |
| 27g | Fat |
| 28g | Carbs |
| 8g | Protein |
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| Nutrition Facts | |
|---|---|
| Servings: 4 to 6 |
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| Amount per serving | |
| Calories | 379 |
| % Daily Value* | |
| 27g | 35% |
| Saturated Fat 2g | 9% |
| 0mg | 0% |
| 363mg | 16% |
| 28g | 10% |
| Dietary Fiber 5g | 17% |
| Total Sugars 5g | |
| 8g | |
| Vitamin C 6mg | 29% |
| Calcium 34mg | 3% |
| Iron 2mg | 12% |
| Potassium 306mg | 7% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | |
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)