This falafel recipe is delicious and full of filling, healthy chickpeas and can be made for a quick weeknight dinner.
Chickpeas or garbanzo beans
Let’s talk about chickpeas today. This lovely legume is also referred to as a garbanzo bean. Turns out, chickpea comes from the latin name of the plant and garbanzo bean is the Spanish derived name. They are also called the Egyptian pea. I had never heard that one until, I googled.
Whatever you call them, they are a great, little, nutrient dense bean – full of fiber that is so great for digestion, gut health and protein that aids all of our body’s functions. Chickpeas have approximately 8 grams of protein per half cup.
Soaking the bean
This recipe can be made with canned chickpeas. When I am in a crunch, I use cans out of my pantry. But, the best way to make this falafel is with dried beans.
The first step to make the recipe, is to soak the chickpeas overnight. Place the chickpeas in clean filtered water and 1 tablespoon of apple cider vinegar. Leave on the counter overnight.
The next day when you are ready, drain the water and rinse the beans in a colander. Place the soaked beans in a pot and cover with clean filtered water. Bring to a low boil and cook about 45 – 60 minutes or until tender.
Homemade Breadcrumbs
Now you are ready to mix up your falafel. If you have a food processor, this recipe comes together very quickly. I usually double this recipe for our family. The leftovers store well in the fridge and are great little snacks for kids to grab the next day.
This recipe calls for breadcrumbs. Whole grain bread crumbs would be great. We use gluten free breadcrumbs that I make out of brown rice or other gluten free crackers. (This picture below is all the random bits of crackers we had lying around. They worked great.) It is super simple with a food processor or a blender. Add the desired amount of crackers to your blender bowl and blend to a breadcrumb consistency. See! Super simple.
Mix it up, Buttercup
Once you have your breadcrumbs taken care of, the recipe comes together quickly. You throw everything into the food processor and blend until smooth.
If you don’t have a food processor you can do it all by hand. First, mash the chickpeas with a potato masher and chop everything else up very small. Stir together well. The falafel will be a little chunkier with this method but it will still taste good.
Not a Fried Version
I don’t particularly care for the fried falafel they serve at restaurants but this falafel, I really enjoy. All of my kids gobble it up.
We like it served with a Greek salad and a little naan bread or inside a pita pocket with some hummus dressing and veggies. My kids love to dip it in Greek salad dressing as well. I hope you enjoy it as much as we do.
Our Favorite Falafel
2 cups cooked chickpeas
1 small onion, roughly chopped
1/2 cup fresh parsley (or 2 T dried)
2 cloves garlic, chopped
1-2 eggs
2 teaspoons ground cumin
1 teaspoon baking powder
1 teaspoon salt
dash fresh ground pepper
1 teaspoon fresh lemon juice
1 cup dry whole grain bread crumbs or GF breadcrumbs
oil for frying
Place all ingredients, except oil, in a food processor and pulse until completely combined and smooth. Form 2 tablespoon size balls and then flatten into patties one at a time.
Heat a small amount of oil in a large skillet over medium-high heat. When the pan is hot, place the formed pattie carefully in the oil. Fry patties in hot oil until brown. Flip over and cook the second side. Remove to plate while you cook the rest. Serve with naan bread and Greek salad, put inside a pita pocket or dip in hummus and eat as a finger food snack – great for toddlers and moms.
TWEAK IT NOTES
- CHICKPEAS – If you hate them or can’t eat them, you can use white beans instead.
- EGG FREE – You can use some of the liquid, called aquafaba, from cooking the chickpeas to replace the eggs. Use a couple tablespoons per egg. The finished pattie may not hold together as well but it will still be great!
- GRAIN FREE – You can use almond flour or cooked quinoa in place of the breadcrumbs. The texture will change slightly with either substitution.
- ORGANIC – Choose organic chickpeas if you can. Beans are often a heavily pesticide sprayed crop.
