Falafel, the beloved Middle Eastern chickpea fritter, is a staple of vegetarian and vegan cooking. While it’s often praised for its flavor and texture, many home cooks wonder about its protein content. This article breaks down exactly how much protein is in a serving of falafel and, more importantly, provides a recipe and tips to maximize it, making it a genuinely satisfying and nutritious meal.
Ingredients
- 1 cup (200 g) dried chickpeas, soaked overnight (do not use canned; see Tips)
- 1/2 cup (80 g) hulled sesame seeds (tahini base, optional but adds protein)
- 1/2 cup (120 ml) water, for blending
- 1/2 cup (30 g) fresh parsley, chopped
- 1/2 cup (30 g) fresh cilantro, chopped
- 4 cloves garlic, minced
- 1 small onion, roughly chopped (about 1/2 cup / 75 g)
- 2 tablespoons (16 g) all-purpose flour (or chickpea flour for gluten-free)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon baking soda
- 1 teaspoon salt, or to taste
- 1/4 teaspoon black pepper
- Vegetable oil, for frying (about 2 cups / 480 ml, for deep frying)
Instructions
- Soak the dried chickpeas in plenty of cold water overnight (at least 8 hours). They will double in size. Drain and rinse well.
- In a food processor, combine the soaked chickpeas, parsley, cilantro, garlic, onion, cumin, coriander, salt, and pepper. Pulse until the mixture is coarsely ground, like a rough meal. Do not over-process; you want a texture that holds together but is not a paste.
- If using sesame seeds, blend them with the water in a small blender until smooth to make a quick tahini. Add this to the chickpea mixture. (If not using sesame seeds, just add the water as needed.)
- Stir in the flour and baking soda. The mixture should be moist but hold together when pressed. If it’s too wet, add a little more flour; if too dry, add a teaspoon of water.
- Cover and refrigerate the mixture for at least 30 minutes (this helps it firm up and makes shaping easier).
- Heat about 2 inches (5 cm) of oil in a deep, heavy pot to 350°F (175°C). Use a thermometer to maintain temperature.
- Shape the falafel mixture into small balls or patties, about 1.5 inches (4 cm) in diameter. You should get about 16-18 pieces.
- Fry the falafel in batches, without crowding, for 3-4 minutes per batch, turning occasionally, until deeply golden brown and cooked through. Drain on paper towels.
- Serve hot with pita, salad, and tahini sauce.
Tips
- Use dried chickpeas, not canned. Canned chickpeas are too wet and will make your falafel fall apart. Dried, soaked chickpeas are essential for the right texture and also give a firmer, more protein-dense fritter.
- Don’t skip the baking soda. It helps the falafel stay light and fluffy inside, rather than dense.
- Chill the mixture. The 30-minute rest in the fridge is not just for convenience; it helps the binding agents (flour and chickpea starch) work better, preventing crumbling during frying.
- For a healthier version, you can bake or air-fry. Bake at 400°F (200°C) for 20-25 minutes, flipping halfway, or air-fry at 375°F (190°C) for 15-18 minutes. They won’t be as crispy, but they are still delicious.
Serving Suggestions
Serve falafel in warm pita bread with fresh vegetables like tomatoes, cucumber, and lettuce, and a generous drizzle of tahini sauce or hummus. They also work beautifully over a grain bowl with quinoa, roasted vegetables, and a lemon-tahini dressing. For a classic Middle Eastern meal, pair with tabbouleh, fattoush, or baba ganoush.
Variations
- Baked Falafel: As mentioned in Tips, you can bake instead of fry. Brush the falafel with a little oil before baking for a better crust.
- Green Falafel: Increase the parsley and cilantro to a full cup each for a vibrant green color and even fresher taste.
- Spicy Falafel: Add a finely chopped fresh chili or a teaspoon of harissa paste to the mixture for heat.
- Fava Bean Falafel: Traditionally, Egyptian falafel is made with fava beans. Substitute the chickpeas with dried, soaked fava beans (peeled) for a different, earthier flavor.
Storage and Reheating
Cooked falafel will keep in the refrigerator for up to 4 days. Store them in an airtight container. To reheat, place them on a baking sheet and warm in a 350°F (175°C) oven for 5-7 minutes, or air-fry at 350°F (175°C) for 3-4 minutes until crisp. You can also freeze cooked falafel for up to 3 months; thaw overnight in the fridge and reheat as above. Uncooked falafel mixture can be frozen for up to 3 months; thaw, shape, and fry as directed.
Frequently Asked Questions
How much protein is in a single falafel?
A typical falafel ball (about 1.5 inches in diameter) made from chickpeas contains about 2-3 grams of protein. A standard serving of 4-5 falafel balls provides roughly 10-15 grams of protein.
Is falafel a complete protein?
No, chickpeas are not a complete protein, meaning they lack one or more essential amino acids. However, when you eat falafel with a grain like pita bread or in a bowl with quinoa, the combination provides all essential amino acids, making it a complete protein meal.
Can I use canned chickpeas if I’m in a hurry?
We strongly advise against it. Canned chickpeas are cooked and contain excess moisture, which will make your falafel mixture too wet and cause the balls to fall apart during frying. If you must use canned, rinse them very well, pat them thoroughly dry, and add more flour to compensate, but the texture will still be inferior.
How can I increase the protein content even more?
There are several easy ways: add a tablespoon of tahini to the mixture (as we do in this recipe), serve with a side of hummus, or stuff the pita with extra chickpeas. You can also add a scoop of unflavored protein powder to the dry ingredients, but this will change the texture slightly.
Is falafel gluten-free?
Traditional falafel made with chickpea flour is naturally gluten-free. However, many recipes use wheat flour as a binder. In our recipe, you can substitute the all-purpose flour with an equal amount of chickpea flour or cornstarch to make it gluten-free.
Why do my falafel fall apart when frying?
This usually happens for one of three reasons: the mixture is too wet (often from canned chickpeas), you didn’t chill it long enough, or the oil isn’t hot enough. Make sure your oil is at 350°F (175°C) and that the mixture is well-chilled and holds together when pressed.
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