Falafel has its strengths and some challenges. Starting with the downside—the classic preparation involves deep frying, which means cooking in boiling refined oil. For me, this doesn’t work. Legumes are already somewhat heavy for digestion, and adding refined fats and calories only makes them harder to handle. On the positive side, chickpeas are fantastic. Some recipes combine chickpeas and fava beans, but I’m not a fan of fava beans, so I’ve simplified the recipe. Chickpeas are packed with fiber, plant-based protein, and a variety of vitamins and minerals.
Enhance your falafel with fresh herbs (for color and aroma), spices, and cook the chickpea patties using high-quality olive oil or even on a grill pan for a healthier twist.
- 225 g of chickpeas
- 1 white sweet onion
- 2 garlic cloves
- 1/3 tsp. chili
- 3-5 sprigs tarragon*
- 3-4 sprigs mint* (can substitute with parsley or cilantro as available)
- 3 tbsp chickpea flour (blend 2/3 cup chickpeas into a fine powder)
- 2 scant tsp. salt
- 1 tsp. baking powder
- 1 tsp. ground cardamom
- 1/2 tsp. cumin olive oil
Soak the chickpeas in cold water and leave them in the refrigerator for at least 14 hours (they can stay up to 48 hours if needed).
In a blender, grind a handful of dry chickpeas into a fine powder to yield approximately 3 tablespoons of flour. Add all the herbs (minimum quantity of chopped fresh herbs: 2/3 of a standard 250 ml cup). Combine with the soaked chickpeas, chili, salt, baking powder, and spices. Pulse the mixture in the blender until it forms a coarse crumb. Avoid over-blending into a smooth puree. Depending on the power of your blender, you may need to do this in one batch or two to three smaller batches.
Shape the mixture into small patties and fry them in a moderate amount of olive oil (chickpeas absorb oil quickly) over medium heat for 1–2 minutes on each side, until a golden crust forms. Transfer the cooked falafel to a paper towel to absorb excess oil. Serve warm with a fresh salad. They can also be served in pita or thin flatbread with tahini, tzatziki sauce, or added to salads as a flavorful component.
The images typically feature falafel fried in olive oil, but it can also be baked for a lighter option. Preheat the oven to 180°C, place the falafel on a baking tray, and drizzle them lightly with olive oil. Bake for about 15–20 minutes, turning them halfway through, until they are golden and crispy.
Soak the chickpeas in cold water and leave them in the refrigerator for at least 14 hours (they can stay up to 48 hours if needed).
In a blender, grind a handful of dry chickpeas into a fine powder to yield approximately 3 tablespoons of flour. Add all the herbs (minimum quantity of chopped fresh herbs: 2/3 of a standard 250 ml cup). Combine with the soaked chickpeas, chili, salt, baking powder, and spices. Pulse the mixture in the blender until it forms a coarse crumb. Avoid over-blending into a smooth puree. Depending on the power of your blender, you may need to do this in one batch or two to three smaller batches.
Shape the mixture into small patties and fry them in a moderate amount of olive oil (chickpeas absorb oil quickly) over medium heat for 1–2 minutes on each side, until a golden crust forms. Transfer the cooked falafel to a paper towel to absorb excess oil. Serve warm with a fresh salad. They can also be served in pita or thin flatbread with tahini, tzatziki sauce, or added to salads as a flavorful component.
The images typically feature falafel fried in olive oil, but it can also be baked for a lighter option. Preheat the oven to 180°C, place the falafel on a baking tray, and drizzle them lightly with olive oil. Bake for about 15–20 minutes, turning them halfway through, until they are golden and crispy.
