If you’re like me and always on the hunt for a plant-based meal that’s both delicious and satisfying, this falafel recipe is a winner. I love how these crispy, golden-brown bites are packed with flavor while still being super nutritious.
Whether I’m snacking on them, stuffing them into a warm pita, or tossing them on a fresh salad, they never disappoint.
The Secret to Perfectly Crispy Falafel
Achieving the ideal falafel texture—crispy on the outside and fluffy on the inside—comes down to a few simple steps. Using dried chickpeas soaked overnight is a must for this recipe, as canned chickpeas tend to be too soft and can result in dense falafel.
A generous helping of fresh herbs like parsley and cilantro, along with a hint of green chili, gives these falafel their signature vibrant flavor. A touch of cumin and cardamom adds a subtle warmth, making each bite truly irresistible.
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If you’re looking to keep things even healthier, these falafel can be baked instead of fried. Simply arrange the falafel on a baking sheet, spray lightly with oil, and bake at 425°F until golden and crisp, flipping halfway through.
It’s an easy way to enjoy a guilt-free version of this beloved food.
Tips for Making This Healthy Recipe Your Own
This falafel recipe is highly adaptable, allowing you to customize it based on your preferences or dietary needs:
- Gluten-Free Option: Swap out the chickpea flour for an equal amount of almond flour or gluten-free all-purpose flour.
- Spice It Up: Add an extra green chili or a pinch of cayenne pepper for a spicier kick.
- Herb Variations: While parsley and cilantro are classics, you can experiment with other fresh herbs like dill or mint to create a unique flavor profile.
These falafel are naturally vegan and loaded with plant-based protein, making them an excellent option for anyone seeking a healthy, meat-free meal.
How to Enjoy Falafel Any Time
Falafel can be enjoyed in countless ways, making it a versatile addition to your food repertoire. Serve them as part of a mezze platter with dips like hummus and tahini sauce, or use them as the protein in your favorite grain bowl.
For an easy-to-prepare lunch, wrap them in a whole-grain tortilla with fresh veggies and a drizzle of your favorite sauce.
Another great feature of this recipe is its meal prep potential. Prepare a batch of falafel dough ahead of time and freeze it for up to three months. When you’re ready to cook, thaw the dough, shape it into balls or patties, and bake or fry as desired.
It’s the perfect time-saving solution for busy weeknights.
Why This Recipe Is a Healthy Choice
Falafel is naturally high in fiber and plant-based protein, thanks to its chickpea base. The addition of fresh herbs not only boosts the flavor but also provides essential nutrients like vitamins A and C.
Baking the falafel instead of frying them reduces the oil content, making this recipe an even healthier option without compromising on taste.
For a balanced meal, pair your falafel with a side of fresh greens, roasted vegetables, or a light yogurt-based dressing. It’s proof that healthy eating can be delicious, satisfying, and simple to achieve.
Healthy Falafel Recipe
Ingredients
- 1 cup dried chickpeas soaked overnight
- 1/2 cup medium yellow onion roughly chopped
- 1 large bunch fresh parsley roughly chopped
- 1 large bunch fresh cilantro roughly chopped
- 1 small green chile pepper such as serrano or jalapeño
- 3 garlic cloves
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cardamom
- 1 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons chickpea flour plus more if needed
- 1/2 teaspoon baking soda
- 1–2 teaspoons water or lemon juice as needed
- Avocado oil or another high-heat oil for frying or baking
Instructions
- Prepare the Chickpeas: Drain and rinse the soaked chickpeas thoroughly. Add them to a food processor with the onion, parsley, cilantro, green chile pepper, garlic, cumin, cardamom, salt, and pepper.
- Process the Mixture: Pulse the mixture until it reaches the texture of coarse sand. Be careful not to over-process, as it should remain slightly crumbly.
- Form the Mixture: Transfer the mixture to a large bowl. Stir in the chickpea flour and baking soda until evenly combined. Cover and refrigerate the mixture for 30–60 minutes.
- Shape the Falafel: Use your hands or a scoop to shape the falafel into balls or patties. If the mixture feels too wet, add more chickpea flour, 1 tablespoon at a time. If it's too dry, mix in water or lemon juice, 1 teaspoon at a time.
- Cooking Options:To Deep-Fry: Heat about 3 inches of oil in a large pot to 350°F. Fry the falafel in batches (6–8 at a time) for 1–2 minutes until golden brown. Remove with a skimmer and place on paper towels to drain.To Bake: Preheat the oven to 425°F. Lightly spray or brush a baking sheet with oil. Arrange the falafel on the sheet and lightly spray or brush the tops with oil. Bake for 25–30 minutes, flipping halfway through.
Notes
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.