Zucchini falafel is a fresh, vegetable-forward twist on the classic Middle Eastern chickpea fritter. Grated zucchini adds moisture and a tender crumb, while the usual blend of herbs and spices keeps it deeply savory and satisfying. This version works beautifully baked in the oven or pan-fried, and it holds together well without eggs when you use the right binder.
Ingredients
- 2 cups (300 g) dried chickpeas, soaked overnight (do not use canned; see Tips)
- 1 medium zucchini (about 250 g / 8 oz), grated
- 1 small onion (about 100 g / 3.5 oz), roughly chopped
- 4 cloves garlic, minced
- 1 cup (30 g) fresh parsley, chopped
- 1/2 cup (15 g) fresh cilantro, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp baking soda
- 1 tsp salt (or to taste)
- 1/2 tsp black pepper
- 2 tbsp (15 g) all-purpose flour (or chickpea flour for gluten-free)
- Oil for frying (if pan-frying) or cooking spray for baking
Instructions
- Soak the chickpeas: Place the dried chickpeas in a large bowl and cover with at least 3 inches of water. Soak overnight or for at least 12 hours. Drain well before using.
- Prep the zucchini: Grate the zucchini on the large holes of a box grater. Sprinkle with a pinch of salt and let sit in a colander for 10 minutes. Then squeeze firmly to remove as much liquid as possible. You should have about 1 cup of squeezed zucchini.
- Make the falafel mixture: In a food processor, combine the soaked chickpeas, chopped onion, garlic, parsley, cilantro, cumin, coriander, salt, and pepper. Pulse until the mixture is finely ground but not pasty—it should look like coarse sand. Transfer to a large bowl.
- Add zucchini and binder: Add the squeezed zucchini and flour to the chickpea mixture. Mix with your hands until well combined. The mixture should hold together when pressed. If it feels too wet, add another tablespoon of flour.
- Chill (optional but helpful): Cover the bowl and refrigerate for 15–30 minutes. This makes shaping easier.
- Shape the falafel: Using your hands, form the mixture into small balls or patties, about 1.5 inches (4 cm) in diameter. You should get about 16–18 falafel.
- Cook the falafel:
- To bake: Preheat the oven to 400°F (200°C). Place the falafel on a baking sheet lined with parchment paper, brush or spray lightly with oil. Bake for 20–25 minutes, flipping halfway, until golden brown and crisp on the outside.
- To pan-fry: Heat about 1/2 inch (1 cm) of oil in a deep skillet over medium-high heat. When a pinch of mixture sizzles immediately, add the falafel in batches without crowding. Fry for 3–4 minutes per side, until deep golden brown. Drain on paper towels.
- Serve hot: Serve immediately with tahini sauce, hummus, or in pita with fresh vegetables.
Tips
- Use dried chickpeas, not canned: Canned chickpeas are too wet and will make the mixture fall apart. Dried chickpeas that have been soaked overnight are essential for the right texture. If you only have canned, you can try, but you’ll need to add more flour and the result will be denser.
- Squeeze the zucchini well: The biggest mistake is leaving excess water in the zucchini. After salting, squeeze it in a clean kitchen towel or your hands until no more liquid comes out. This prevents soggy falafel.
- Adjust the binder: The amount of flour you need can vary based on the moisture of the zucchini and chickpeas. Start with 2 tablespoons and add more if the mixture feels sticky or doesn’t hold its shape when pressed.
- Make them ahead: You can form the falafel and refrigerate them for up to 24 hours before cooking. Place them on a plate, cover with plastic wrap, and cook as directed.
Serving Suggestions
Serve zucchini falafel in warm pita bread with sliced cucumber, tomato, red onion, and a generous drizzle of tahini sauce or yogurt sauce. They also work well over a grain bowl with quinoa, hummus, and a lemony salad. For a lighter option, serve them on a bed of greens with a simple lemon-olive oil dressing.
Variations
- Herb swap: Replace the cilantro with fresh mint or dill for a different flavor profile.
- Spicy version: Add 1/2 teaspoon of red pepper flakes or a chopped fresh chili to the food processor.
- Gluten-free: Use chickpea flour or almond flour instead of all-purpose flour. The texture will be slightly different but still delicious.
- Add cheese: Fold in 1/2 cup (50 g) of crumbled feta cheese after processing for a richer, tangier falafel.
Storage and Reheating
Cooked falafel will keep in the refrigerator for up to 4 days in an airtight container. To reheat, place them in a 350°F (175°C) oven for 10–12 minutes until crisp. You can also reheat in an air fryer at 350°F (175°C) for 5–7 minutes. Uncooked falafel can be frozen on a baking sheet, then transferred to a freezer bag and stored for up to 3 months. Cook from frozen, adding 5–7 minutes to the baking time.
Frequently Asked Questions
Can I use canned chickpeas?
Canned chickpeas are not recommended because they are too moist and will cause the falafel to fall apart. If you must use them, drain and rinse very well, then pat dry with paper towels. You’ll need to add more flour (about 1/4 cup / 30 g) and the texture will be softer and less ideal.
Why are my falafel falling apart?
This is usually due to excess moisture. Make sure you squeeze the zucchini thoroughly, and that your chickpeas are well-drained after soaking. Also, don’t over-process the mixture—it should be coarse, not a paste. If the mixture is too wet, add more flour.
Can I bake them instead of frying?
Yes, baking works well. The falafel will be less crispy but still delicious. Brush them with oil and bake at 400°F (200°C) for 20–25 minutes, flipping halfway. For extra crispness, you can spray them with oil again after flipping.
How do I make them gluten-free?
Simply replace the all-purpose flour with chickpea flour or a gluten-free all-purpose blend. Chickpea flour adds a nice nutty flavor and helps bind well. The texture will be slightly more dense but still great.
Can I freeze the uncooked falafel?
Yes, shape them and place on a parchment-lined baking sheet. Freeze until solid, then transfer to a freezer bag. They can be cooked directly from frozen—just add a few minutes to the baking time. This is a great make-ahead option.
What can I serve with them?
Zucchini falafel are versatile. Serve them in pita with salad and tahini, over a grain bowl, or as a protein-packed snack with a yogurt dip. They also pair well with a simple cucumber-tomato salad.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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