Falafels and How to Prepare Them
Falafels are deep-fried balls or patties made from ground chicken peas, fava beans, or the combination of both.
Falafel is the traditional food of the Middle Easterners. After it has been prepared, it is served in a pita or wrapped up in a flatbread. Also, sandwiches wrapped up this way are often referred to as falafels.
The deep-fried balls are topped with hot sauce, salads, and splattered with tahini-based sauces. This pastry is eaten alone or paired with other meals as an appetizer.
Falafel Nutrition Facts
Falafel is very high in protein, unlike other pastries that offer only carbs and excess calories. The chickpeas used in making falafels are good sources of protein.
It also has a good composition of complex carbohydrates and fiber (solute fiber) which is effective in reducing blood cholesterol levels. Essential nutrients embedded in one falafel serving are:
- Calcium
- Iron
- Magnesium
- Phosphorus
- Zinc
- Copper
- Manganese
- Vitamin B & C
- Thiamine
- Folate
- Pantothenic acids
As you see, falafel is just one pack of healthy nutrients. In chickpeas are low in fat with no cholesterol content but during frying, they absorb a lot of fat. To avoid the soggy feeling, you can bake the patties to reduce high-fat content always affiliated with frying.
How to Prepare Falafels
Preparing falafels would take approximately 50 minutes to prepare including the frying/baking time. So let’s get started:
To prepare falafels, you will need:
- 2 x 400g (130z) tins chickpeas
- 2 finely chopped spring onions
- 5 garlic cloves, crushed
- 1 tsp ground coriander
- 1 tsp ground cumin
- 2 tsp salt
- ½ tsp baking powder
- Pinch of allspice
- 5 tbsp. plain flour
- Large bunch of fresh parsley
- Sunflower oil
- 1 x 400g tin of chickpeas
- 3 tsp tahini
- 3 tbsp. olive oil (extra virgin)
- ½ lemon, juiced
- Large pinch paprika
- Chopped coriander
Steps:
- Mixing
Open up the chickpeas and drain, but reserve about 2 tbsp. of the brine. Then in a food processor, put half the chickpeas, 1 tbsp. of brine, 2 finely chopped spring onions, 1 tsp cumin, 1 tsp coriander, 1 tsp salt, ½ tsp baking powder, 4 tsp flour and a bunch of fresh coriander and parsley. Whizz or mix all these until well combined then add the other half of the chickpeas and whizz briefly. If the mixture appears a little dry, add more brine. After mixing, you spoon the mixture into a flat bowl and put in the refrigerator to chill for approximately 30 minutes.
- Prepare the Houmous
You add 1 x 400g of drained chickpeas, 2 tsp of tahini seasoning, and few teaspoons of water (cold) to the processor and blitz for 3 minutes. Then include the crushed garlic, 1 tsp salt, 3 tbsp. olive oil, lemon juice and a pinch of paprika and blitz again until mixture is smooth.
- Shape
Shape the mixture into small size balls i.e. ping pong balls and use a spoon to slightly flatten them.
- Fry the Falafels
Use a non-stick frying pan, heat up the sunflower oil and fry the balls in batches until golden brown and let drain oil on kitchen paper.
Conclusion
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