I want to share my falafel recipe with you in this post. I make it from chickpeas or garbanzo beans and love it. They are a great vegetarian meal.
Falafel is a Middle Eastern food made with chickpeas or garbanzo beans in some regions and fava beans in others.
You will have to use dried garbanzo beans for this recipe as they have to be barely cooked. Canned chickpeas will be too soft. You will also need a food processor to process the precooked beans with all the other ingredients.
We will be making a tahini sauce to serve these with. Tahini is a sesame seed paste that is used in hummus and many Middle Eastern recipes. We will be mixing it with plain yogurt but sour cream will work as well.
Finally, I am deep frying these. You can bake falafel but it tends to be very dry so watch out. I would spray the falafel with cooking oil before placing it in the oven.
Here is what you are going to need for this delicious falafel recipe:
FOR THE SAUCE:
½ cup Tahini (sesame paste)*
½ cup plain yogurt
2 garlic cloves
2 TBS lemon juice
½ tsp. salt
Place all the ingredients in a blender and blend until you have a smooth, creamy sauce.
*You can find Tahini in most grocery stores in their International aisle.
FOR THE FALAFEL:
2 cups garbanzo beans – soaked for 24 hours
1 small onion – peeled and quartered
4 garlic cloves – peeled
1 tsp. coriander
1 tsp. cumin
1 tsp. salt
1 tsp. baking powder
4 to 6 TBS flour
1 handful parsley
½ handful of cilantro
Place the soaked garbanzo beans in a pan and cook for about 10 minutes – until softened but not completely cooked through. Drain them and place them in a food processor. Add the rest of the ingredients and process until smooth. Taste the processed garbanzos for salt and re-adjust. Cover and refrigerate for about 30 minutes.
COOKING & ASSEMBLINGTHE FALAFEL:
2 cups vegetable or canola oil
8 Pita pockets
24 slices cucumber
24 slices tomato
8 lettuce leaves
Heat the oil until it reaches 350 degrees.
While the oil is heating, make your patties. You can make them as big or small as you want. I use my cookie scoop, make a ball and then flatten it slightly.
Place the patties in the hot oil and cook a few at a time – making sure not to overcrowd your pan. Once browned and crisp, remove the patties from the oil and place them on a paper towel lined plate. Keep them warm in the oven (set the oven on warm setting).
Cut a pita pocket through the middle and smear with Tahini sauce. Place the lettuce leaf, cucumber, tomato and falafel inside. Drizzle with a little more Tahini sauce and serve. Enjoy!
Falfel with Tahini sauce no bread – CALORIES 410.50.; FAT 18.71 grs (sat 2.63; mono 7.20; poly 7.29); PROTEIN 15.91 grs ; FIBER 10.87 grs; CARBS 47.98 grs; CHOLESTEROL 0.91 mg; IRON 5.29 mg; SODIUM 516.22 mg; CALCIUM 187.68 mg
Baked Falfel with Tahini sauce no bread – CALORIES 347.49.; FAT 11.63 grs (sat 1.61; mono 3.80; poly 4.94); PROTEIN 15.91 grs ; FIBER 10.87 grs; CARBS 47.98 grs; CHOLESTEROL 0.91 mg; IRON 5.29 mg; SODIUM 516.22 mg; CALCIUM 187.68 mg