Main courseVegetarian

Crispy Homemade Falafel

Make the perfect crispy falafel without frying. This recipe combines fresh herbs, chickpeas and aromatic spices for a healthy, protein-rich meal.

Prep time
20 min
Cook time
25 min
Total time
45 min
Servings
4

Recipe

Chickpeas, (garbanzo beans, bengal gram), dry
250 g
Onions, yellow, raw
0.5 medium
Garlic, raw
1 clove
Parsley, fresh
30 g
Coriander (cilantro) leaves, raw
30 g
Salt, table, iodized
1 tsp
Spices, pepper, black
0.5 tsp
Spices, caraway seed
1 tsp
Spices, coriander leaf, dried
1 tsp
Spices, cardamom
0.25 tsp
Chickpea flour (besan)
1 tbsp
Leavening agents, baking powder, double-acting, straight phosphate
0.5 tsp
Oil, olive, extra virgin
2 tbsp

Per servingTotal
Calories:338.4 kcal1353.6 kcal
Protein:15.3 g61.2 g
Carbohydrates:44.1 g176.5 g
Fiber:2 g8 g
Water:32.5 ml130.1 ml
Fat:11.6 g46.4 g
Micronutrients
Sugar:1.5 g5.8 g
Saturated fat:1.2 g4.8 g
Cholesterol:0 mg0 mg
Sodium:552.7 mg2210.6 mg
Potassium:896.3 mg3585.1 mg
Calcium:164.4 mg657.6 mg
Iron:4.9 mg19.7 mg
Magnesium:111.6 mg446.2 mg
Zinc:2.4 mg9.5 mg
Phosphorus:323 mg1292.1 mg
Vitamin C:20.8 mg83.1 mg
Vitamin A:61 µg243.9 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Soak dried chickpeas in cold water for at least 12 to 24 hours. The chickpeas will at least double in size. Before preparing, drain them well and pat dry with paper towels (essential for crispiness!). Do not use canned chickpeas, as the mixture will be too soft.
2
Add the chickpeas, onion, garlic, parsley, cilantro, salt, pepper, cumin, ground coriander and cardamom to a food processor.
3
Blend in short bursts until the mixture is coarsely ground and resembles sand or couscous. Do not blend into a puree or hummus!
4
Transfer the mixture to a bowl and stir in the chickpea flour and baking powder. Place in the refrigerator for 15–30 minutes (to let the flavors blend and the mixture firm up). With damp hands, shape into about 16 small patties or balls.
5
Preheat the oven to 200 °C (or 190 °C with fan). Line a baking sheet with parchment paper and lightly oil it. Arrange the patties on the baking sheet and generously brush the top of each one with olive oil. Bake for 25–30 minutes, carefully turning them halfway through so they brown evenly.

Nutritional benefits

Thanks to its high fiber and plant-based protein content, this dish supports lasting fullness and stable blood sugar levels.

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About the author

Žiga Artač

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.