Falafel is a Middle Eastern dish of seasoned chickpeas or fava beans shaped into patties or balls and fried or baked until crisp. This chickpea version offers plant-based protein alongside fiber, and it is easy to serve in pita, over salad, or with a tahini sauce; nutrition varies with ingredients and portion size.
Ingredients
- 1 cup (200 g) dried chickpeas, soaked overnight in plenty of cold water
- 1 small yellow onion, about ¾ cup (110 g), roughly chopped
- ¾ cup (15 g) packed fresh parsley leaves and tender stems
- ½ cup (10 g) packed fresh cilantro leaves and tender stems
- 3 garlic cloves, peeled
- 1 teaspoon (2 g) ground cumin
- 1 teaspoon (2 g) ground coriander
- 1 teaspoon (5 g) fine salt
- ¼ teaspoon ground black pepper
- ¼ teaspoon baking soda
- 2 tablespoons (16 g) all-purpose flour, plus more as needed
- 2 cups (480 ml) neutral oil, such as canola, for frying
- 1 tablespoon (15 ml) water, if needed to help the mixture hold together
Instructions
- Place the dried chickpeas in a large bowl and cover with at least 3 inches (7.5 cm) of cold water. Soak for 8 to 12 hours, then drain and rinse well. Do not use cooked or canned chickpeas for this classic texture; they make the mixture too soft and prone to falling apart.
- Put the drained chickpeas, onion, parsley, cilantro, garlic, cumin, coriander, salt, pepper, and baking soda in a food processor. Pulse, scraping down the sides as needed, until the mixture resembles coarse crumbs and holds together when pressed. Avoid blending it into a smooth paste. Stir in the flour. If a squeezed handful still crumbles, mix in water 1 teaspoon (5 ml) at a time; if it feels wet or sticky, add flour 1 teaspoon (about 3 g) at a time.
- Shape the mixture into 16 small patties, each about 2 inches (5 cm) wide and ½ inch (1.3 cm) thick. Set them on a tray. If the mixture is difficult to shape, refrigerate it for 15 minutes; this optional chilling time is not included in the recipe timing. Keep patties evenly sized so they cook at a similar rate.
- Pour the oil into a heavy, deep skillet to a depth of about ¾ inch (2 cm). Heat over medium to medium-high until it reaches 350°F (175°C) on a thermometer. If you do not have a thermometer, a small piece of mixture should sizzle steadily when added, not smoke or brown immediately. Do not leave hot oil unattended, and keep water away from the pan.
- Fry the patties in batches, leaving space between them, for about 3 to 4 minutes per side, until deeply golden and crisp. Adjust the heat as needed to keep the oil near 350°F (175°C); crowded or cooler oil makes greasy falafel. Lift them out with a slotted spoon and drain on a wire rack or paper towels. Allow the oil to return to temperature between batches. Serve hot or warm.
Tips
- Use dried chickpeas that have been soaked but not cooked. Canned chickpeas contain extra moisture and usually need a different recipe with binders and baking; simply swapping them here can produce fragile patties.
- Pulse in short bursts and stop while the mixture is still grainy. A smooth, paste-like mixture can turn dense rather than tender. A small test patty is useful: fry it first and adjust seasoning or binding before shaping the rest.
- If you cannot find fresh cilantro, replace it with the same amount of parsley. The flavor will be less citrusy and herbal, but the patties will still hold together. For a gluten-free version, use a certified gluten-free all-purpose flour or chickpea flour.
- Use a thermometer for the oil when possible, and fry in small batches. Keep the pan stable and avoid splashing; never pour water onto hot oil. Let used oil cool completely before disposing of it according to local guidance.
Serving Suggestions
For a satisfying meal, tuck falafel into warm pita with chopped tomato, cucumber, lettuce, and tahini sauce or yogurt sauce. A squeeze of lemon and pickled turnips or onions bring acidity that balances the browned exterior. You can also serve the patties over a grain bowl with rice, bulgur, or greens, alongside hummus and a crunchy salad.
For a simple tahini sauce, whisk ¼ cup (60 g) tahini with 2 tablespoons (30 ml) lemon juice, a small grated garlic clove, and 2 to 4 tablespoons (30 to 60 ml) cold water until pourable; season with salt. Add water gradually because tahini thickens before it loosens. Keep sauces containing dairy refrigerated until serving.
Variations
Falafel recipes differ across regions and households, including whether chickpeas, fava beans, or a mixture is used. For a fava variation, use peeled, dried split fava beans soaked and prepared according to a suitable recipe; their flavor is earthier and the texture differs. Do not substitute raw dried beans without soaking and cooking guidance.
For a baked option, brush or spray shaped patties generously with oil and bake on a lined tray at 425°F (220°C) for about 20 to 25 minutes, turning once, until browned and hot through. Baked falafel is typically less crisp than fried. A small amount of chili flakes adds heat, while a pinch of ground cardamom or allspice gives a warmer spice profile.
Storage and Reheating
Refrigerate cooked falafel within 2 hours in a covered container; it keeps for 3 to 4 days. Reheat on a baking sheet in a 375°F (190°C) oven for about 8 to 12 minutes, or in an air fryer at 350°F (175°C) for 3 to 5 minutes, until hot throughout. The USDA FSIS advises reheating leftovers to 165°F (74°C); check the center with a food thermometer. A microwave works for convenience but softens the crust.
For longer storage, freeze cooked falafel in a single layer until firm, then transfer to a freezer-safe container for up to 3 months for best quality. Reheat from frozen in a 375°F (190°C) oven until hot throughout, checking for 165°F (74°C). Uncooked mixture can be refrigerated for up to 24 hours or frozen in shaped patties; thaw it in the refrigerator before frying and do not leave it at room temperature for extended periods.
Frequently Asked Questions
How much protein is in falafel?
It depends on the serving size and recipe. Chickpeas contribute plant-based protein, but oil, flour, and accompaniments also affect the nutrition of a meal. For a precise figure, calculate it from the brands and quantities used and divide by the number of servings.
Is falafel a complete protein?
Chickpeas contain protein, but they are relatively low in some essential amino acids compared with foods that provide a more balanced amino-acid profile. Eating varied foods across the day—such as grains, nuts, seeds, or dairy if you eat it—adds dietary variety; they do not need to be combined in the same bite.
Can I use canned chickpeas?
Not as a direct swap in this recipe. Canned chickpeas are already cooked and wetter, so the mixture is more likely to fall apart and have a softer center. Choose a recipe specifically designed for canned chickpeas if that is what you have.
Why are my falafel falling apart?
Common causes include using cooked chickpeas, processing the mixture too coarsely, or adding too much liquid. Make sure soaked chickpeas are well drained, pulse until the crumbs hold when squeezed, and add flour sparingly. Fry one test patty before cooking the whole batch.
Can I make the mixture ahead?
Yes. Cover and refrigerate it for up to 24 hours, then shape and fry. The herbs may darken slightly. For a longer make-ahead option, freeze shaped uncooked patties; thaw them in the refrigerator before cooking so they fry evenly.
Can I make falafel without a food processor?
Yes, though it takes more effort. Finely chop the soaked, drained chickpeas, onion, herbs, and garlic in batches with a sharp knife, then mix with the spices and flour. Aim for a coarse, cohesive mixture rather than a puree.
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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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