Falafel Recipes are a gateway to experiencing the rich and aromatic flavors of the Middle East. Whether you’re craving the crispy, golden texture of traditional fried falafel or exploring healthier baked options, these recipes bring versatility and delight to your table. Made with simple ingredients like chickpeas, herbs, and spices, falafel has become a global favorite for vegetarians, vegans, and food enthusiasts alike.
In this guide, we’ll walk you through a variety of falafel recipes, from authentic Lebanese classics to creative twists inspired by renowned chefs like Jamie Oliver and Ottolenghi. Whether you’re assembling a hearty falafel wrap or serving them as a snack, these recipes promise to satisfy your cravings while being easy to prepare. Let’s dive into the world of falafel and discover the secrets to making this beloved dish at home!
Traditional Falafel Recipes: What Makes Them Authentic?
Authentic falafel recipes boast rich flavors stemming from traditional techniques and simple, yet high-quality, ingredients. The most iconic and authentic recipes often come from countries like Lebanon, Israel, and Egypt.
Key elements in authentic falafel include:
- Simple Staple Ingredients like dried chickpeas or fava beans (never canned, for texture purposes).
- Herb-Heavy Mixes of parsley and cilantro, lending a vibrant green interior to the falafel.
- Flavor Spices such as cumin, coriander, and garlic for layers of depth.
Lebanese Falafel Recipe: The Classic Flavorful Variation
Lebanese falafel is aromatic, tender, and highly herbaceous. It traditionally pairs exceptionally well with creamy tahini sauce and pickled turnips. For Lebanese falafel, chickpeas dominate the base, but the addition of fresh parsley, garlic, and onions is what defines its bright and bold flavor profile.
Falafel Ingredients: The Essential Components for Perfect Falafel
To make incredible falafel, certain components are must-haves. Here’s the ultimate ingredient checklist:
- Chickpeas or Fava Beans (soaked overnight for the best texture).
- Fresh Herbs like parsley, cilantro, and dill for color and fragrance.
- Aromatic Spices such as cumin, coriander, cayenne, paprika, and black pepper.
- Binding Agents like chickpea flour or a sprinkle of baking soda to prevent dryness while keeping everything intact.
- Vegetables like onion, scallions, or shallots for added flavor.
Step-by-Step Guide to Making Classic Falafel from Scratch
Here’s how to make your falafel from scratch:
- Prepare the Chickpeas
Drain and rinse the chickpeas after soaking overnight.
- Blend the Ingredients
Combine the chickpeas, fresh herbs, onions, and spices in your food processor. Pulse until the mixture achieves a rough, paste-like consistency.
- Form the Falafel
Shape the mixture into small balls or patties. If it feels overly crumbly, mix in some chickpea flour or a pinch of baking soda.
- Fry to Perfection
Heat oil in a deep frying pan or skillet. Fry the falafel in batches until they turn a deep golden brown and crispy.
- Serve Hot
Enjoy with pita bread, hummus, or tahini sauce!
How to Make the Best Falafel: Tips and Tricks for Crispy Perfection
Tips for Perfectly Crispy Falafel
- Use Dry Chickpeas
Start with dried chickpeas instead of canned to achieve the desired texture. Soak them overnight to ensure they soften enough for perfect processing.
- Dry the Ingredients Thoroughly
After soaking, drain the chickpeas well to avoid excess moisture which can lead to a soggy center.
- Achieve the Right Consistency
Aim for a coarse sandy texture when pulsing the mixture. Over-processing can make the falafel dense and hard rather than light and crispy.
Tricks for Enhanced Flavor
- Generous Use of Fresh Herbs
Incorporate ample fresh parsley and cilantro to infuse the falafel with bright flavors and a verdant hue.
- Spice Blend Mastery
Experiment with spice blends to taste, keeping a balance between cumin, coriander, and a dash of cayenne for heat.
Frying Techniques for Delicious Results
- Optimal Oil Temperature
Maintain the oil at 350°F (175°C) for frying. Too hot can lead to burnt exteriors with raw centers, while too cool will result in oil-saturated falafel.
- Small Batches are Key
Fry in small batches to maintain consistent oil temperature and ensure even cooking and color on all sides.
Serving Suggestions
- Pair with Refreshing Sides
Accompany falafel with sides like cucumber yogurt dip, pickled vegetables, or a fresh cucumber-tomato salad for a refreshing contrast.
- Wraps and Bowls
Serve your crispy falafel in warm pita bread or over a bed of mixed greens, adorned with creamy tahini dressing or spicy harissa for extra zest.
Jamie Oliver’s Falafel Recipe: A Modern Twist on Tradition
Jamie Oliver offers a contemporary take on the classic falafel, infusing it with unexpected flavors and modern techniques while retaining its authentic charm. Here’s how you can recreate his unique version at home:
Ingredients for Jamie Oliver’s Falafel
- Chickpeas
Use canned chickpeas for convenience or dried for a more traditional approach, soaked overnight.
- Fresh Peas
Add a handful of fresh or frozen peas to the mix to enhance color and sweetness.
- Green Herbs
A mix of fresh mint, parsley, and cilantro for a vibrant, aromatic touch.
- Spices and Seasonings
Include ground cumin, coriander, chili powder, and sea salt for balanced seasoning.
- Lemon Zest
Grated lemon zest for a refreshing citrus note.
- Baking Powder
A pinch of baking powder to lighten the falafel’s texture.
- Flour
Whole wheat or all-purpose flour to bind the mixture, as needed.
Method: Step-by-Step Creation
- Prepare the Ingredients
Begin by draining and rinsing the chickpeas if canned, or soaking dried chickpeas overnight for the freshest flavors.
- Blend the Base
In a food processor, blend the chickpeas, peas, and herbs until coarse; ensure not to over-blend to prevent pasty consistency.
- Add Spices and Mix
Incorporate the spices, lemon zest, baking powder, and flour, pulsing until well combined but still textured.
- Form the Falafel
Shape the mixture into small rounds or patties, adding more flour if necessary for cohesion.
- Fry or Bake
Choose either frying in oil for a classic approach or baking in a preheated oven at 375°F (190°C) for a healthier variation.
- Finish and Serve
Allow the falafel to drain on paper towels if fried, then serve hot with a drizzle of herb-infused yogurt and fresh lemon wedges.
Jamie’s Serving Suggestions
- Zesty Yogurt Dip
Serve with a dollop of yogurt mixed with fresh herbs, lemon juice, and a pinch of salt.
- Fresh Wrap Filling
Add these falafels to whole-wheat wraps with crisp salad greens and a spicy salsa for an adventurous meal.
- Bowl Presentation
Present the falafel in a deconstructed salad bowl layered with quinoa, roasted vegetables, and a tahini drizzle for a satisfying lunch.
Falafel Wrap Recipe: How to Assemble a Flavorful Wrap
Crafting the perfect falafel wrap involves a delicate balance of textures and flavors. Follow these simple steps to create a delicious, satisfying meal:
- Gather Your Ingredients
Start with freshly made falafel, warm pita bread or flatbreads, crisp salad greens such as lettuce or spinach, sliced tomatoes, cucumbers, red onions, and your choice of sauce—such as hummus or tahini.
- Warm Your Bread
Lightly warm the pita or flatbread on a stovetop or in an oven. This ensures that the bread is soft and pliable, making it easier to wrap around the falafel and fillings.
- Spread Your Sauce
Generously spread a layer of hummus or tahini across the center of the bread. This adds moisture and acts as an adhesive, helping keep the ingredients in place.
- Layer the Vegetables
Lay down a bed of salad greens followed by layers of sliced tomatoes, cucumbers, and red onions. This fresh veggie base contributes a crunchy texture and vibrant flavor to the wrap.
- Add the Falafel
Arrange a few falafel patties or balls over the vegetable base. For easier wrapping, slightly flatten the falafel before adding it to the wrap.
- Top with More Sauce or Extras
Drizzle additional sauce over the falafel, adding ingredients like crumbled feta cheese or spicy pickled vegetables for extra flavor if desired.
- Fold and Secure the Wrap
Gently fold the sides of the bread over the filling, then roll it tightly from the bottom to the top. Secure the wrap by tucking in the ends or using a small piece of parchment to hold it together.
- Slice and Serve
Slice the wrap in half at a diagonal for easy handling and presentation. Serve immediately for the best flavor and texture.
Enjoy your falafel wrap as a delicious meal on the go or pair it with a simple side salad for a light but satisfying lunch or dinner.
Easy Falafel Recipes: Quick and Simple Options for Busy Days
Microwave Falafel
- Ingredients
- Canned chickpeas, drained and rinsed
- Chopped parsley and cilantro
- Ground cumin and coriander
- Salt and pepper to taste
- Flour for binding
- Method
- Mash and Mix: Mash the chickpeas in a bowl, then combine with herbs, spices, and flour.
- Shape and Cook: Form into small patties and place on a microwave-safe plate. Cook on high for 4-5 minutes, flipping midway.
Blender Falafel
- Ingredients
- Canned chickpeas, drained
- Fresh spinach or kale
- Garlic and onion powder
- Lemon juice
- Baking powder
- Method
- Blend and Season: Use a blender to combine chickpeas, greens, and seasoning until smooth.
- Shape and Bake: Form mixture into balls, place on a baking sheet, and bake at 400°F (205°C) for 15-20 minutes.
No-Cook Falafel Salad
- Ingredients
- Falafel mix (store-bought)
- Mixed salad greens
- Cherry tomatoes, halved
- Cucumber, diced
- Hummus or tahini sauce
- Assembly
- Mix and Serve: Prepare the falafel mix according to the package, then crumble over a bed of greens. Top with vegetables and drizzle with sauce for a hearty salad.
Baked Falafel Recipe: A Healthier Alternative to Fried Falafel
Ingredients
- Chickpeas (canned, drained, or soaked overnight)
- Fresh herbs (parsley, cilantro, and mint)
- Onion (finely chopped)
- Garlic cloves (minced)
- Ground cumin and coriander
- Lemon juice
- Baking powder
- All-purpose flour (or chickpea flour for a gluten-free option)
- Olive oil
- Salt and pepper to taste
Method: Step-by-Step Instructions
- Preheat the Oven
Start by preheating your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with olive oil to prevent the falafels from sticking.
- Prepare Ingredients
If using canned chickpeas, drain and rinse them thoroughly. For dried chickpeas, ensure they are soaked overnight and drained. In a food processor, combine chickpeas, fresh herbs, onion, garlic, cumin, coriander, lemon juice, and a dash of salt and pepper.
- Blend until Coarse
Pulse the mixture in the food processor until it is coarsely ground. You want a slightly chunky texture that holds together well when shaped, avoiding a smooth paste. Scrape down the sides as needed.
- Add Baking Powder and Flour
Transfer the mixture to a bowl and stir in the baking powder and enough flour to bind the ingredients together. The mixture should be firm enough to form into patties.
- Shape the Falafel
With wet hands, shape the mixture into small balls or patties, about 2 inches in diameter. Place these on the prepared baking sheet, ensuring there’s some space between each piece.
- Brush with Olive Oil
Lightly brush or spray the tops of the falafel with olive oil. This encourages browning and a crispy outside, mimicking the texture of fried falafel.
- Bake the Falafel
Insert the baking sheet into the preheated oven. Bake for 20-25 minutes, turning them halfway through the baking time to ensure even cooking. The falafel should be golden brown and firm to the touch.
- Cool and Serve
Let the falafels cool slightly before serving. They can be enjoyed on their own, in a wrap, or as part of a salad bowl, paired with your choice of sauce, like tahini or yogurt dip.
By opting to bake rather than fry, you retain all the delicious flavors of traditional falafel while reducing the fat content, making it a healthier choice suitable for any meal.
Ottolenghi’s Falafel Recipe: Exploring the Unique Flavors of This Popular Dish
Ingredients
- Dried chickpeas (soaked overnight)
- Fresh herbs (parsley and cilantro)
- Onions (finely chopped)
- Garlic (crushed)
- Green chili (finely chopped)
- Ground cumin and coriander
- Baking powder
- Salt and pepper to taste
- Vegetable oil for frying
Method: Step-by-Step Instructions
- Soak the Chickpeas
Begin by soaking the dried chickpeas in plenty of cold water for at least 24 hours. Drain and rinse the chickpeas thoroughly before starting the recipe.
- Prepare the Mixture
In a food processor, place the soaked chickpeas, fresh herbs, onions, garlic, and green chili. Add the cumin, coriander, and a generous amount of salt and pepper.
- Pulse Until Fine
Blend the mixture until it reaches a fine texture, similar to couscous. Be sure not to over-process, as the mixture should remain slightly coarse to maintain texture in the falafel.
- Add Baking Powder
Stir in the baking powder just before shaping the falafel, ensuring that it is well incorporated to help the mixture bind and give a light, fluffy texture.
- Shape the Falafel
Using wet hands, form the mixture into small, round balls about the size of a walnut. Ensure they hold together well but are not too tightly packed.
- Heat the Oil
In a large, heavy-bottomed pan, heat the vegetable oil to around 350°F (175°C). Test the temperature with a small piece of the mixture—it should sizzle and rise to the surface quickly.
- Fry the Falafel
Carefully drop a few falafel balls into the hot oil, ensuring not to overcrowd the pan. Fry for 3-4 minutes, or until they turn a deep golden brown and are cooked through.
- Drain and Serve
Using a slotted spoon, remove the falafel from the oil and drain on paper towels. Let them cool slightly before serving, ideally with a selection of sauces and fresh vegetables.
Ottolenghi’s falafel takes traditional recipes and elevates them with a fragrant blend of spices and herbs, exemplifying the vibrant flavors and textures of Middle Eastern cuisine. Enjoy them fresh for the best taste and texture.
Vegetarian Falafel Recipes: Why Falafel Is a Great Meat-Free Option
Falafel is a staple in vegetarian and vegan cuisine, offering a flavorful and nutritious alternative to meat-based dishes. Here’s why it stands out as an excellent choice for those seeking meat-free options and a step-by-step guide to making delicious vegetarian falafel from scratch.
Benefits of Falafel
- Nutrient-Rich: Made primarily from chickpeas, falafel is packed with protein, fiber, vitamins, and minerals. This makes it a wholesome choice, providing essential nutrients that support overall health.
- Versatile Serving Options: Falafel can be enjoyed in various forms, such as in pita wraps, on salads, or as an appetizer with dipping sauces. Its versatility allows it to be integrated into many meals, catering to a wide range of palates.
- Plant-Based Proteins: For vegetarians and vegans, falafel is an excellent source of plant-based protein, essential for maintaining muscle health and energy levels.
- Rich in Flavor: Incorporating fresh herbs and spices, such as parsley, cilantro, cumin, and coriander, falafel offers a burst of flavor, proving that meat-free dishes can be exciting and delicious.
Step-by-Step Guide to Making Vegetarian Falafel
- Gather Ingredients
You will need dried chickpeas, fresh herbs like parsley and cilantro, garlic, onion, cumin, coriander, salt, and pepper. Baking powder and chickpea or all-purpose flour may also be used for binding.
- Soak the Chickpeas
Soak the dried chickpeas overnight in cold water, as this softens them and makes them easier to process. The soaking period is essential to achieve a smooth and consistent falafel texture.
- Prepare the Mixture
Drain the chickpeas and blend them in a food processor along with garlic, onions, herbs, and spices. Aim for a coarse yet well-mixed texture, which will hold together when shaped.
- Adjust the Texture
If the mixture is too wet or doesn’t hold together, add baking powder and a bit of flour to absorb excess moisture and provide structure.
- Shape the Falafel
Form the processed mixture into small balls or patties, approximately two inches in diameter, using damp hands to prevent sticking.
- Cook to Perfection
You have two options:
- Bake: Preheat the oven to 375°F (190°C), place the falafel on a baking sheet, and brush with olive oil. Bake for about 20-25 minutes until golden.
- Fry: Heat vegetable oil to 350°F (175°C) in a deep pan. Fry falafel balls in small batches until they are deep golden brown, about 3-4 minutes per batch.
- Serve and Enjoy
Let the falafel cool slightly. They can be served with a sesame-based tahini sauce, yogurt dip, or your choice of condiments and salads for a complete, satisfying meal.
By relishing in the robust flavors and nutritious benefits of falafel, you’ll discover what makes this dish a cherished favorite in various global cuisines. It’s not only a meat-free staple but a delicious celebration of plant-based eating.
How to Serve Falafel: Creative Ways to Enjoy This Middle Eastern Favorite
- Falafel Wraps
Use a soft pita or flatbread as a base. Spread a layer of hummus or baba ghanoush, add a few warm falafel balls, and top with lettuce, tomato, and cucumber slices. Drizzle with tahini sauce and roll up for a nutritious, portable meal.
- Falafel Salad Bowls
Create a delightful salad bowl by placing falafel on a bed of mixed greens. Add toppings such as cherry tomatoes, red onions, avocado, and olives. Dress with a lemon-tahini dressing for a fresh and filling meal.
- Falafel Sliders
For a unique twist, make mini falafel patties and serve them on small buns. Top with tzatziki sauce or harissa for a spicy kick. Add a slice of tomato and pickles for extra flavor in these bite-sized sandwiches.
- Falafel Mezze Platter
Assemble a vibrant mezze platter with falafel at the center. Surround with small bowls of tabbouleh, olives, roasted vegetables, and an assortment of dips like hummus and baba ghanoush. This is perfect for sharing as a communal appetizer.
- Falafel Tacos
Bring a fusion flavor to your falafel by serving them in a tortilla. Top with a zesty cabbage slaw, pico de gallo, and a sprinkle of feta cheese. These falafel tacos offer a fresh take on traditional taco fillings.
- Falafel Pizza
Use falafel as a topping for Mediterranean-inspired pizza. Spread a base of tomato sauce on a pizza crust, add crumbled falafel, sliced red onions, and bell peppers. Bake until the crust is golden and finish with a drizzle of tahini or garlic yogurt sauce.
- Falafel with Rice and Vegetables
Serve falafel alongside a bed of fluffy basmati or couscous, accompanied by sautéed or roasted vegetables. This is an excellent choice for a hearty and comforting meal that highlights diverse textures and flavors.
By experimenting with these serving suggestions, you can enjoy falafel in numerous creative and satisfying ways, making it a versatile addition to any meal.
Falafel Wrap Variations: Add Your Favorite Toppings and Sauces
Creating the perfect falafel wrap involves not only expertly-made falafel but also an inspired combination of toppings and sauces. Here are some steps to guide you through customizing your falafel wrap with your favorite flavors:
- Choose Your Base
Start with a pita, flatbread, or a whole-grain wrap as your vehicular canvas. For a lighter option, try using a fresh lettuce or collard green wrap.
- Spread It Out
Begin by spreading a generous layer of hummus, baba ghanoush, or tzatziki sauce. This adds creaminess and extra flavor to each bite.
- Select Your Greens
Add a handful of greens such as arugula, spinach, or romaine lettuce for a fresh, crisp taste and nutritional boost.
- Pile On Fresh Veggies
Enhance your wrap with sliced cucumbers, tomatoes, and red onions. Consider adding grated carrots or bell peppers for added crunch and color.
- Include Pickles and Olives
For a tangy kick, include pickled onions, pickled turnips, or sliced pickles. Olives can also add a savory depth to your wrap.
- Top with Herbs
Fresh herbs like parsley, mint, or cilantro can bring a burst of flavor and aromatic delight.
- Sauce It Up
Choose a sauce to pull all the flavors together. Popular options include tahini, sriracha, or a lemon-garlic drizzle. Feel free to experiment with new flavors like spicy harissa or sweet chili sauce.
- Wrap and Serve
Once your ingredients are in place, carefully fold or roll your wrap, securing the layers within. Slice in half and enjoy your personalized falafel wrap creation.
By mixing and matching these toppings and sauces, you can create a unique falafel wrap tailored to your tastes every single time.
Health Benefits of Falafel: Top 5 Advantages of Incorporating Falafel in Your Diet
- Rich in Plant-Based Protein
Falafel is made primarily from chickpeas or fava beans, both of which are excellent sources of plant-based protein. This makes falafel a great dietary option for vegans and vegetarians looking to meet their protein needs without consuming animal products.
- High in Fiber
Chickpeas contain a high amount of dietary fiber, which can assist in digestive health by promoting regular bowel movements and reducing the risk of constipation. Fiber can also help regulate blood sugar levels and support weight management by promoting feelings of fullness.
- Packed with Essential Vitamins and Minerals
Falafel’s main ingredients provide several essential vitamins and minerals, including B vitamins, iron, magnesium, and potassium. These nutrients are vital for energy production, healthy red blood cell formation, and maintaining proper muscle and nerve function.
- Supports Heart Health
The ingredients in falafel, such as chickpeas and olive oil, contain beneficial fats and nutrients. These can help reduce cholesterol levels and inflammation, contributing to overall cardiovascular health.
- Low in Saturated Fat
When baked or air-fried rather than deep-fried, falafel can be a low-fat option that retains all of its nutritional benefits while minimizing the intake of unhealthy saturated fats. This makes it a heart-friendly choice for those watching their fat consumption.
Incorporating falafel into your meals not only offers a delectable taste but also a multitude of health benefits, making it an excellent addition to a balanced and nutritious diet.
Falafel Calories: Nutritional Value Overview
Understanding the caloric content and nutritional breakdown of falafel is essential for those mindful of their dietary intake. Here is a basic nutritional profile of falafel, commonly made from chickpeas or fava beans:
Nutrient | Amount Per 100g |
——————— | —————-: |
Calories | 333 kcal |
Total Fat | 17g |
Saturated Fat | 2g |
Cholesterol | 0mg |
Sodium | 294mg |
Total Carbohydrates | 31g |
Dietary Fiber | 9g |
Sugars | 1g |
Protein | 13g |
This table provides an estimate of the typical nutritional content found in falafel, though variations can occur based on preparation methods and additional ingredients. For those seeking a health-conscious option, baking or air-frying falafel can help reduce the total fat content while keeping calorie counts in check.
Falafel Storage and Reheating Tips
- Fridge: Store in an airtight container for up to 3 days.
- Freezer: Freeze uncooked falafel balls on a baking sheet, then transfer to a freezer bag. They can be stored for up to 3 months.
- Reheating: Reheat in the oven to restore their crispiness. Avoid microwaving, as it creates a soggy texture.
Take Your Love for Falafel to the Next Level
Falafel is one of those magical foods that fits every meal and occasion. Whether you’re crafting an authentic Lebanese recipe or taking inspiration from Jamie Oliver or Ottolenghi, homemade falafel is always worth the effort.
Explore more recipes and techniques to elevate your culinary skills. Who knows? Your kitchen might just become the new falafel hotspot.
Conclusion
Falafel stands as a testament to the delightful diversity found in plant-based cuisine, offering an enticing mix of flavors and textures that appeal to a wide range of palates. Its versatility means it can be tailored to suit various dietary preferences, ensuring everyone can enjoy this Middle Eastern classic. Whether you’re savoring it in a wrap, a salad, or as part of a mezze platter, falafel delivers a nutritious and satisfying experience every time.
By exploring the many serving suggestions and preparation tips highlighted in this guide, you can continuously discover new ways to appreciate falafel’s rich heritage and make it a staple in your culinary repertoire. Enjoy experimenting with falafel and let it inspire your culinary creativity in the kitchen!
FAQs
1. What are the main ingredients in falafel?
Traditional falafel is made from chickpeas or fava beans, blended with herbs, spices, and onions for flavor. It is then formed into balls or patties and deep-fried or baked until crispy.
2. Is falafel gluten-free?
Falafel itself is typically gluten-free, as it mainly consists of legumes and spices. However, some recipes may include flour as a binding agent, so it’s essential to check the ingredients or make your own if you’re avoiding gluten.
3. Can falafel be baked instead of fried?
Yes, falafel can be baked as a healthier alternative to frying. Simply brush them with olive oil and bake at 375°F (190°C) for about 25-30 minutes, turning halfway through, until they are golden brown.
4. Are there vegan versions of falafel?
Falafel is inherently vegan, as it is made from plant-based ingredients, so it fits perfectly into vegan diets without any modifications.
5. How do I reheat falafel without losing its crispiness?
The best way to reheat falafel is in the oven. Place falafel on a baking sheet and heat at 350°F (175°C) for about 10 minutes. This method helps retain its crispy texture compared to microwaving.
6. Can I freeze falafel?
Yes, uncooked falafel balls can be frozen on a baking sheet and then transferred to a freezer bag. They can be stored for up to 3 months. Cooked falafel can also be frozen, but it may lose some of its crispiness upon reheating.
7. What are the best sauces to serve with falafel?
Popular sauces for falafel include tahini, tzatziki, or a tangy lemon-garlic sauce. You can also try spicy sriracha or harissa for an added kick.
These FAQs address common questions about falafel, helping you understand more about its ingredients, preparation methods, and how to best enjoy this popular dish.