Falafel Recipe

Looking for an easy Falafel recipe? Learn how to make Falafel using healthy ingredients.


Submitted by damaya

Makes 8 servings



http://www.epicurious.com/recipes/food/views/My-Favorite-Falafel-231755 (4 balls per serving)

Recipe Ingredients for Falafel

2 cup Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds
1 large Onions
2 tbsp Parsley
6 tsp Cilantro
1 tsp Sea Salt
2 tsp Spices Crushed Red Peppers
8 clove Garlic
2 tsp Cumin
2 tsp Baking Powder
0.5 cup Bulgar Wheat
0.25 cup Olive Oil

Recipe Directions for Falafel

  1. Put the chickpeas in a large bowl and add enough cold water to cover them by at least 2 inches. Let soak overnight, then drain. Or use canned chickpeas, drained.

  2. Place the drained, uncooked chickpeas and the onions in the bowl of a food processor fitted with a steel blade. Add the parsley, cilantro, salt, hot pepper, garlic, and cumin. Process until blended but not pureed.

  3. Sprinkle in the baking powder and 8 tablespoons of the flour, and pulse. You want to add enough bulgur so that the dough forms a small ball and no longer sticks to your hands. Turn into a bowl and refrigerate, covered, for several hours.

  4. Form the chickpea mixture into balls about the size of walnuts, or use a falafel scoop, available in Middle-Eastern markets.

  5. Heat oil to 375 degrees in a deep pot or wok and fry 1 ball to test. If it falls apart, add a little flour. Then fry about 6 balls at once for a few minutes on each side, or until golden brown. Drain on paper towels. Stuff half a pita with falafel balls, chopped tomatoes, onion, green pepper, and pickled turnips. Drizzle with tahina thinned with water.

  6. NOTE: Egyptians omit the cilantro and substitute fava beans for the chickpeas.

  7. Joan Nathan shares her tips with Epicurious:

  8. ? Tahina (also called tahini) is an oily paste made from ground sesame seeds. It is available in Middle Eastern markets and at www.ethnicgrocer.com.

  9. ? To garnish your falafel in true Israeli style, try adding one or several of the following condiments: harissa hot sauce, pickled turnip (both also available at www.ethnicgrocer.com), mango amba (pickle), or sauerkraut.

Categories

Beans, Main Dish, Jewish, Mediterranean, Vegetarian

Nutrition Facts
Serving Size 196.1g
Amount Per Serving
Calories
293
Calories from Fat
88
% Daily Value*
Total Fat
9.8g
15%
Saturated Fat
1.3g
7%
Trans Fat
0.0g
Sodium
289mg
12%
Potassium
482mg
14%
Total Carbohydrates
42.6g
14%
Dietary Fiber
10.4g
42%
Sugars
6.2g
Protein
10.9g
Vitamin A 2% Vitamin C 9%
Calcium 10% Iron 19%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
83% confidence
A-
  Good points
  • Low in saturated fat
  • High in dietary fiber
  • High in manganese
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