Falafel is a Middle Eastern dish of seasoned chickpeas or fava beans, shaped into balls or patties and fried or baked until crisp. Its protein comes mainly from the legumes, and the amount per serving depends on the recipe and portion size; this version makes a measured batch so you can estimate it consistently.
Ingredients
- 1 cup (200 g) dried chickpeas
- ½ medium yellow onion (about 75 g), roughly chopped
- ¾ cup (15 g) loosely packed fresh parsley leaves and tender stems
- ½ cup (10 g) loosely packed fresh cilantro leaves and tender stems
- 3 garlic cloves (about 9 g), peeled
- 1 teaspoon (2 g) ground cumin
- 1 teaspoon (2 g) ground coriander
- ½ teaspoon (3 g) fine salt, plus more to taste
- ¼ teaspoon black pepper
- ¼ teaspoon baking soda
- 1 tablespoon (8 g) all-purpose flour, plus 1 more tablespoon (8 g) if needed
- 2 cups (475 ml) neutral oil for frying, or enough to reach 1½ inches (4 cm) in a heavy pot
Instructions
- Put the dried chickpeas in a large bowl and cover with at least 3 inches (7.5 cm) of cold water. Soak for 12 hours, then drain and rinse thoroughly. Do not use canned chickpeas for this traditional-style mixture: they contain more moisture and tend to make the falafel soft and difficult to shape.
- Place the drained chickpeas, onion, parsley, cilantro, garlic, cumin, coriander, salt, pepper, and baking soda in a food processor. Pulse in short bursts, scraping down the bowl as needed, until the mixture resembles coarse sand and holds together when pressed. Avoid blending it into a smooth paste. Stir in 1 tablespoon flour; add the second tablespoon only if the mixture feels too wet to shape.
- Cover and chill the mixture for 30 minutes. This helps it firm up and makes shaping easier. Meanwhile, set a wire rack over a rimmed baking sheet, or line a plate with paper towels.
- Shape the mixture into 16 balls or small patties, each about 1½ inches (4 cm) across. Press firmly enough that each piece holds together, but do not compact it into a dense lump. If cracks appear, squeeze the mixture together gently.
- Pour the oil into a heavy, deep pot, leaving plenty of space at the top. Heat over medium to 350°F (175°C), checking with a cooking thermometer. Working in batches so the pot is not crowded, lower in the falafel with a slotted spoon. Fry for about 3–4 minutes, turning as needed, until deeply golden and cooked through. Keep the oil near 350°F (175°C); let it recover between batches. Drain on the prepared rack or paper towels.
- Let the falafel rest for 2 minutes, then taste one and adjust the salt on the next batch if needed. Serve hot or warm. Since this recipe contains no meat, seafood, or eggs, a USDA FSIS minimum internal temperature does not apply; use the color, time, and texture cues above.
Tips
- Use dried, soaked chickpeas. This is the key to a mixture that shapes and fries well. Canned chickpeas are convenient, but their added moisture changes the texture; if using them, expect a softer result and avoid assuming the same quantities will work.
- Check the texture before shaping. The mixture should clump when squeezed, not feel wet or turn into a smooth puree. If it crumbles, pulse a little longer; if it is loose, mix in the optional flour and chill it again briefly.
- Control the oil temperature. Oil that is too cool can make falafel greasy, while oil that is too hot can brown the outside before the center is ready. Fry a single test piece first and adjust the heat.
- For a baked option, expect a different crust. Brush shaped falafel lightly with oil and bake on a lined sheet at 425°F (220°C), turning once, until browned and hot throughout, about 20–25 minutes. They will be less crisp and have a drier surface than fried falafel.
Serving Suggestions
Serve falafel in warm pita or flatbread with chopped tomatoes, cucumber, lettuce, pickled vegetables, and tahini sauce. They also work over a grain or salad bowl with hummus, lemon, and a spoonful of yogurt sauce. For a practical protein estimate, count the falafel pieces you eat and include the other protein-containing foods on the plate separately.
This batch makes 16 pieces, or four servings of four. The batch contains roughly 48–52 g protein in total, based on the chickpeas and herbs, so four pieces provide approximately 12–13 g before sauces or accompaniments. That is an estimate, not a laboratory measurement: chickpea variety, drained weight after soaking, piece size, and the amount of mixture left in the processor all affect the final amount. For the most accurate figure, weigh the finished batch and use the nutrition information for the specific chickpeas and other ingredients you use.
Variations
- More herb-forward: Replace up to half the parsley with additional cilantro, or use extra parsley for a milder flavor. Keep the total amount of herbs close to the listed quantity so excess moisture does not loosen the mixture.
- Spicier falafel: Add ¼ teaspoon cayenne or one small seeded green chile to the processor. Start modestly; chile heat varies.
- Fava bean version: Substitute dried, soaked, peeled fava beans for the chickpeas by weight. This gives a distinct, traditional regional variation; the texture and flavor differ, and the soaking and processing approach should suit the beans used.
- Gluten-free: Replace the all-purpose flour with chickpea flour or a certified gluten-free flour, using just enough to help the mixture hold. Check labels on accompaniments if avoiding gluten.
Storage and Reheating
Refrigerate cooked falafel within 2 hours of frying. Store in a covered container for 3–4 days. Reheat on a baking sheet at 375°F (190°C) for about 8–12 minutes, turning once, until hot throughout; an air fryer at 350°F (175°C) usually takes 4–6 minutes. Microwave reheating is convenient but softens the crust. For food safety, USDA FSIS advises reheating leftovers to 165°F (74°C), checked with a food thermometer.
To freeze, cool the falafel, freeze them 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 for about 15–20 minutes, checking that they are hot throughout. The uncooked mixture can also be refrigerated for up to 1 day; keep it covered and shape and cook it promptly.
Frequently Asked Questions
How much protein is in four falafel?
For this recipe, four pieces are approximately 12–13 g protein, calculated from the batch ingredients. Commercial falafel and restaurant portions vary, so use the serving size and nutrition label when available.
Is falafel a high-protein food?
Falafel contributes protein because chickpeas or fava beans are its main ingredient. The amount per serving is moderate and depends on portion size; pairing it with other protein-containing foods can change the total for a meal.
Can I make falafel with canned chickpeas?
You can, but the result is more likely to be soft and may break apart because canned chickpeas hold more moisture than soaked dried chickpeas. This recipe is formulated for dried chickpeas, so canned beans require a different method and careful adjustment.
Why did my falafel fall apart in the oil?
Common causes include using canned or inadequately drained chickpeas, processing the mixture too coarsely, or shaping loose pieces. Make sure the soaked chickpeas are drained well, pulse until the mixture clumps when pressed, and chill it before frying.
Can I make the mixture ahead?
Yes. Keep the covered mixture refrigerated for up to 1 day, then shape and fry it. For the best texture, do not leave raw mixture at room temperature, and avoid adding extra liquid before cooking.
Are these falafel gluten-free?
Not as written, because the recipe includes all-purpose flour. Use chickpea flour or a certified gluten-free substitute, and check that any bread, sauces, and other accompaniments meet your needs.
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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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