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Healthy Falafel Recipe

This healthy falafel recipe combines a vibrant mix of fresh herbs, chickpeas, and spices to create a delicious and nutritious meal.
Whether deep-fried for a crispy exterior or baked for a lighter option, these falafel balls are perfect for salads, wraps, or as a snack.
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Prep Time 30 minutes
Cook Time 30 minutes
Course Main Dish
Cuisine Middle Eastern
Servings 18
Calories 143 kcal

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

Storage: Keep the falafel in an airtight container in the fridge for up to 4 days.
Reheating: Warm in a 350°F oven for 5–10 minutes, or in a skillet, to restore crispiness.
Freezing: The falafel dough can be frozen for up to 3 months. Thaw overnight in the fridge before shaping and cooking.

Nutrition

Serving: 3piecesCalories: 143kcalCarbohydrates: 26gProtein: 8gFat: 2gSodium: 303mgFiber: 7gSugar: 2g
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