They’re most commonly made with chickpeas although they can also be made with fava beans or a mixture of the two. Traditionally, you make falafel by soaking dried chickpeas overnight and then grinding them up with fresh herbs and spices. Then they’re rolled into balls and deep-fried. You can serve them on salads or as an appetizer along with other small dishes like hummus, tabbouleh and babaganoush. My favorite way to enjoy them is stuffed into pita bread with lettuce, tomato, cucumber and a drizzle of my tahini yogurt sauce.
healthier than traditional falafel because they’re baked instead of deep-fried. Brushing them with olive oil and baking them in the upper part of the oven helps them get golden and crispy. You won’t miss the fried version! Because canned chickpeas have more moisture than dried chickpeas, you need to add a little flour to the mixture so that they’ll hold together as they cook. It’s not traditional to use canned chickpeas but it’s a lot faster than soaking dried chickpeas overnight!
Canned chickpeas are transformed into these crispy, delicious fritters that are packed with protein, fiber and flavor!
- 2 cloves garlic
- 2 scallions
- ¼ cup fresh parsley
- ¼ cup fresh cilantro
- 2 cans (15.5 oz each) low sodium chickpeas, drained and rinsed
- ¼ cup white whole wheat flour
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon baking powder
- ¾ teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 tablespoon lemon juice
- 3 tablespoons olive oil
- 2 tablespoons tahini
- 2 tablespoons plain nonfat Greek yogurt
- 1 tablespoon lemon juice
- 2-3 tablespoons warm water
- Whole wheat pita, shredded Romaine lettuce, diced tomatoes and sliced cucumber
Preheat oven to 375°F.
Place the garlic, scallions, parsley and cilantro in the bowl of a food processor and puree until finely chopped. Add the chickpeas, flour, cumin, coriander, baking powder, salt, pepper and lemon juice. Pulse until the ingredients are incorporated and the chickpeas are ground but not totally smooth.
Grease a large rimmed baking sheet with 1 ½ tablespoons oil. Roll the chickpea mixture into 16 balls, approximately 1 ¼ inches each. Flatten each ball slightly to form thick patties and place them on the prepared pan. Brush the tops with the remaining 1 ½ tablespoons oil.
Bake in the upper 1/3 of the oven for 15 minutes, then flip and cook another 10-15 minutes until done.
Meanwhile, make the tahini yogurt sauce by whisking the tahini, yogurt, lemon juice and warm water together in a bowl. Taste and add a pinch of salt if needed.
Serve the falafel with whole wheat pita, shredded lettuce, diced tomatoes and sliced cucumbers. Drizzle tahini yogurt sauce on top. Serve extra sauce on the side.
Nutrition information is for about 3 falafel with 1 tablespoon of sauce.
Check out below to see what the other Recipe Redux members did with this month’s theme!