Herby Falafel
If you’re a fan of Middle Eastern cuisine, vegan or vegetarian, or a foodie full of curiosity, you’ve probably enjoyed a falafel or two in your time.
Falafel is a popular Middle Eastern dish made from ground chickpeas, fava beans, or a combination of both, depending on the region. Soaked chickpeas are mixed with herbs and spices, formed into small balls or patties, and then fried until crispy. Falafel is traditionally served with pita bread, with vegetables like lettuce, tomato, cucumber, and creamy hummus, and topped with tahini sauce or yogurt.
I learned during my culinary experiments that you can not make falafel out of boiled chickpeas, you need to start with dry chickpeas, which some can consider a lengthy process, but it is worth it. I explain why we need to soak out beans and legumes in this article.
RECIPE
Ingredients
3 cups of dry chickpeas or 8 cups of soaked chickpeas (soaked for 48h)
1 medium yellow onion, diced
5 garlic cloves, minced
1 bunch of fresh parsley, chopped
1 bunch of fresh cilantro, chopped
1/2 bunch of fresh dill, chopped
10 mint leaves, chopped
spices: 1 Tbsp pink Himalayan salt, 1 Tbsp cumin powder, 2 tsp coriander powder, 1/2 tsp ground black pepper, 1/4 tsp cayenne powder, 1 Tbsp baking soda, 1/4 tsp cardamom powder, 1 Tbsp za'atar
1/2 cup gluten-free flour with xanthan gum
1/2 cup chickpea flour
avocado oil for frying
Instructions
Soak 3 cups of dry chickpeas for 48h. Place the dry chickpeas in a glass bowl, cover them with water 3 inches over, add 1 Tbsp of white vinegar, and allow them to soak. Change the water every 12 hours;
Drain the soaked chickpeas, and add them to a big mixing bowl;
Add all the other ingredients over the chickpeas except the flour, and mix well;
Place the chickpeas into a food processor and process until the mixture is blended coarse, not into a paste. You might have to process three batches, so make sure you process everything in the same size.
Pour the processed mixture back into the bowl, add the flour, and mix well to incorporate the flour evenly;
Let the falafel mixture sit at room temperature for 2 hours;
Form the falafels into 35g balls, and place them all on a baking sheet;
Before frying, flatten the falafel balls a little between your palms to help even frying;
Fry the falafel in hot oil for 2 minutes on each side or until crispy brown.
Enjoy!
If chickpeas, known as garbanzo beans, are not a regular part of your diet, you may want to become acquainted with these nutritional powerhouses. They are a good source of dietary fiber, along with many crucial vitamins and minerals, and a good source of resistant starch.
Scientists have been busy conducting studies on the health benefits of resistant starch.
Weight Management: eating foods that contain resistant starch can not only help people to lose weight but can also help to offset the diseases that go along with weight gains, such as cardiovascular disease, diabetes, high cholesterol, and metabolic syndrome;
Colon Health: eating foods that contain resistant starch might help prevent colon cancer, improve inflammatory bowel disease, ease constipation, and balance your gut flora through prebiotic properties;
I love chickpeas, and I eat a lot of chickpeas cooked in different ways inspired by cuisines from around the world. Check out my Chana masala recipe here.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana