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Main mealMain CourseVegetarianBalancedVeganLegumes€

Crispy Homemade Falafel

Name: Crispy Homemade Falafel
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4
Ingredients: 250 g Chickpeas, (garbanzo beans, bengal gram), dry; 0.5 medium Onions, yellow, raw; 1 clove Garlic, raw; 30 g Parsley, fresh; 30 g Coriander (cilantro) leaves, raw; 1 tsp Salt, table, iodized; 0.5 tsp Spices, pepper, black; 1 tsp Spices, caraway seed; 1 tsp Spices, coriander leaf, dried; 0.25 tsp Spices, cardamom; 1 tbsp Chickpea flour (besan); 0.5 tsp Leavening agents, baking powder, double-acting, straight phosphate; 2 tbsp Oil, olive, extra virgin

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

Prep time20 min

Cook time25 min

Total time45 min

Servings4

Recipe

Chickpeas, (garbanzo beans, bengal gram), dry250 gOnions, yellow, raw0.5 mediumGarlic, raw1 cloveParsley, fresh30 gCoriander (cilantro) leaves, raw30 gSalt, table, iodized1 tspSpices, pepper, black0.5 tspSpices, caraway seed1 tspSpices, coriander leaf, dried1 tspSpices, cardamom0.25 tspChickpea flour (besan)1 tbspLeavening agents, baking powder, double-acting, straight phosphate0.5 tspOil, olive, extra virgin2 tbsp

Food processor (blender/multi-chopper)Baking sheetParchment paperBasting brush

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

1Soak 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.
2Add the chickpeas, onion, garlic, parsley, cilantro, salt, pepper, cumin, ground coriander and cardamom to a food processor.
3Blend in short bursts until the mixture is coarsely ground and resembles sand or couscous. Do not blend into a puree or hummus!
4Transfer 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.
5Preheat 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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19g

80g

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.