Falafel checks off all the boxes: vegetarian, vegan, gluten free, high protein, low in fat, cruelty free, inexpensive and most importantly…savory! And did I mention a crowd pleaser too?
If you’ve never eaten falafel, I encourage you to try it. These ground chickpeas and herb goodness nuggets are typically fried, but in my version, they are baked. This reduces the fat and cholesterol significantly, while still being crispy, and taste absolutely delicious when served in pita bread or a salad.
My first taste of an authentic falafel was in 1980 in a little town in Israel. I was staying on a kibbutz (a collective community in Israel) working in the avocado fields. Lunch at the communal kitchen was the highlight of my morning. I remember so well my first falafel sandwich, holding the warm pita filled with the bright green falafel balls adorned with fresh toppings grown and made on the kibbutz. Crisp lettuce, juicy tomatoes, hummus, pickles and tahini (a sauce made from ground sesame seeds).
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Unashamedly, I devoured this sandwich with the warm, tangy tahini sauce dripping down my arms
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Upon my return to the United States, I was disappointed not to find anything close to what I ate in Israel. Sadly, many people made falafel from a box and fried them in so much oil, I felt like I was eating a pita full of lettuce and vegetable oil. Times have changed drastically since the 80’s and one can find excellent falafel, for example at Taïm in NYC or Hasiba in Los Angeles. Should you find yourself in Paris, L’as du Falafel rivals the ones in Israel.
The hardest part about this dish is remembering to soak the dried chickpeas the night before. Canned garbanzo beans are not an option here as they often fall apart easily when combined with the other ingredients. The good news – dried chickpeas can be found in most any market and have a long shelf life. I always keep a few pounds in my pantry. Protein bowls seem to be the trend of the times right now. I love to set up a buffet including all of the condiments and pita (for those who wish to make a sandwich.) I include lettuce, tomatoes, tahini, picked red onions and a spicy Israeli sauce called schug (recipes found below). This makes for a lovely summer lunch or dinner. and if you’ve never been to Israel, and have been wanting to go, this is a great introduction to this beautiful country.
Falafel Ingredients
Serves approx. 4-6 people, recipe can easily be doubled
- 2 C dried garbanzo beans
- 1/2 t baking soda
- 1 t cumin seed, or 1 t ground
- 1/2 t coriander seed, or 1/2 t ground
- 2 cloves garlic
- 1/2 onion roughly chopped
- 1 C cilantro
- 1 C parsley
- 1 t lemon zest
- 1/4 t cayenne or red pepper
- 1 T olive oil plus more for the baking sheet
- salt and pepper to taste
Falafel Instructions
- Place dried beans in a bowl with the baking soda and cover completely with water. Let sit overnight.
- Toast the cumin and coriander seen in a small pan, and grind with a mortar and pestle or spice grinder. Alternatively you can use ground powder.
- Drain and rinse the peas. Place in a cuisinart or blender with the remaining ingredients and blend for approximately 1-2 minutes until all the ingredients are finely blended. See photo.
- Let the mixture sit in the refrigerator for an hour and up to 8 hours.
- Preheat oven to 375 degrees and pour a bit of olive oil on the pan and spread.
- Form the falafel paste into small patties approximately 2” round.
- Bake for approximately 25 minutes, turning them half way through.
- Serve either in a salad or in pita bread as a sandwich.
Recipe tips:
This can easily be doubled to serve a crowd. If you’d like to pan fry these little nuggets for a
richer taste, feel free. You can also freeze the cooked patties and reheat in the oven.
Condiments
Quick Pickled Red Onions
Serves appx. 4
(adapted from cookie and kate)
This condiment is a family favorite. We use them in sandwiches, salads, burgers…just about anything! They keep 2-3 weeks in the refrigerator, but they never last that long in my house. This recipe can easily be doubled or tripled.
- 1 medium red onion, very thinly sliced
- 1/2 C water
- 1/4 C apple cider vinegar
- 1 1/2 tablespoons honey
- 1 1/2 teaspoons sea salt
- 1/4 teaspoon red pepper flakes (optional)
- Place onions in a heat proof bowl.
- In a small saucepan, combine the rest of the ingredients. Bring to a simmer and stir until it is all combined and melted together.
- Carefully pour over the onions and let sit until cool.
- Transfer to a container (I use a mason jar). Refrigerate until ready to use.
Tahini Sauce
To use as a topping for a falafel sandwich or salad. Also great as a dipping sauce.
- 1/2 C tahini
- 1/4 C cold water
- 2 garlic cloves minced
- 1/4 C lemon juice
- 1/2 teaspoon salt
- 1/2 teaspoon cumin
- Combine all ingredients with a fork or whisk.
Schug
This bright yemenite green hot sauce packs some heat. We love it with grilled meat/fish, or as a topping for salads or sandwiches like falafel.
- 2 cardamom pods seeded
- 4 serrano chilis, chopped
- 2 garlic cloves
- 1 C cilantro
- 1 C parsley
- 3/4 C olive oil
- Juice of 1 lemon
- 1 teaspoon salt
- Ground fresh pepper to taste
- Toast the cardamom seeds on a skillet and transfer to a spice grinder or mortar and pestle.
- Grind the seed when cooled
- Add them and remaining ingredients to a cuisinart
- Pulse only until you have a coarse texture. Taste and adjust seasonings to your liking
Refrigerate until ready to use, but serve at room temperature
Enjoy!
Polly,
this look SO good! And now I am inspired to make it! Do you have a favorite pita bread or do you make your own?
Author
Dear Mary,
Thank you! Making pita bread is on my list of recipes to try! In this recipe I purchased the bread.
Always love it when a recipe arrives from you. It’s sort of like a surprise gift, colorful and delicious.! I fell in love with falafel on my first trip to Mediteranean countries. Spanokapita, cinnamon in my red sauces, greek salad (without lettuces) and gyros were what I seemed to live on back then along with the falafel! They are still favorite go tos. It is hard to find a good falafel that is still moist & crispy but not oil laden. Looking forward to making your recipes, so perfect for the summer.
Hope you are doing well and staying safe from the Covid!
Author
Anne,
Thank you so much for this very kind note. I agree-mediterranean food is the best! I have yet to make it to Greece, but its next on my list. Let me know how you like this baked version of falafel. Again, I appreciate your comments! Polly
Polly, thanks for this wonderful set of recipes. We made it all — the baked falafel, the tahini sauce, the schug and the onions. When combined in a warm pita with cucumbers, lettuce, cabbage and tomatoes it made an amazing meal that our whole family devoured (including my 5 year old). Unlike other baked falafel recipes we’ve tried, these held together, were crisp on the outside and moist on the inside. All the yum, and none of the greasy mess or guilt! This one is going into our regular rotation. Thanks again!
Author
Dear Enzo,
Thank you so much for the note. So happy it’s now a family favorite!
Polly