Delicious and Healthy Homemade Falafel Recipe: A Perfect Vegan Delight

Discover how to make delicious and healthy homemade falafel with this easy-to-follow recipe. Packed with chickpeas, fresh vegetables, and a creamy garlic sauce, this vegan delight is perfect for a nutritious meal. Learn step-by-step instructions, tips, and FAQs for the best falafel experience.

Recipe Content :

Introduction

Falafel is a beloved Middle Eastern dish that has gained popularity worldwide due to its delicious taste and nutritional benefits. Made primarily from chickpeas, this vegan recipe is not only healthy but also incredibly satisfying. Whether you’re looking for a quick lunch or a hearty dinner, these homemade falafels are sure to impress. In this guide, we’ll walk you through the process of making the perfect falafel, complete with a fresh filling and a creamy garlic sauce.

Ingredients :

For the Falafel:

• 2 cans chickpeas, drained
• 4 cloves garlic, minced or grated, or 2 teaspoons crushed garlic
• 2 teaspoons dried mixed herbs
• 2 teaspoons ground cumin
• Salt & pepper to taste
• 1 onion, grated or finely chopped
• 2 cups frozen peas, defrosted
• 1/3 cup plain flour
• 8 or 10 wholemeal pita pockets

For the Filling:

• 2 carrots, grated
• 2 cups mung bean sprouts
• 2 tomatoes, sliced

For the Sauce:

• ½ cup mayonnaise or plain yogurt
• 1 clove garlic, minced or grated, or ½ teaspoon crushed garlic
• Salt & pepper to taste

Method :

1. Preheat Oven: Preheat your oven to 200°C (400°F) and line a baking tray with baking paper.
2. Prepare Falafel Mixture: In a large bowl, combine the chickpeas, garlic, dried mixed herbs, ground cumin, salt, and pepper. Use a strong potato masher to mash the chickpeas with the spices until the mixture is almost smooth. Alternatively, you can use a food processor for this step and the next.
3. Add Vegetables and Flour: Add the grated onion and defrosted peas to the chickpea mixture. Mix well using a spoon until evenly combined. Then, add the plain flour and mix through.
4. Form Falafel Balls: Use a tablespoon to scoop the falafel mixture. Roll each scoop into a ball using your hands and place them on the lined baking tray. The mixture will be slightly sticky, but this is normal.
5. Bake Falafels: Bake the falafel balls for 20–25 minutes, or until they are golden brown. Remove them from the oven and let them sit on the tray for about 5 minutes to cool slightly.
6. Prepare Filling: While the falafels are baking, prepare the filling by combining the grated carrots and mung bean sprouts in a large bowl. Slice the tomatoes and set them aside.
7. Make the Sauce: In a small bowl, combine the mayonnaise or plain yogurt with the minced garlic. Season with salt and pepper to taste.
8. Heat Pita Pockets: Warm the wholemeal pita pockets in the oven or a toaster.
9. Assemble Falafel Pitas: To assemble, slice open a pita pocket and spread some of the garlic sauce inside. Fill the pita with the carrot and mung bean sprout mixture, sliced tomatoes, and a few falafel balls.

Tips for Perfect Falafel :

• Consistency: If the falafel mixture is too wet, add a bit more flour to help bind it together.
• Baking: For a crispier texture, you can shallow fry the falafel balls instead of baking them.
• Serving: Serve the falafel with a side of hummus or tahini sauce for added flavor.
• Storage: Falafel can be stored in the refrigerator for up to 3 days or frozen for up to a month. Reheat in the oven before serving.

Nutritional Benefits :

Falafel is a nutritious dish packed with protein, fiber, and essential vitamins and minerals. Chickpeas are a great source of plant-based protein and fiber, which aid in digestion and help maintain healthy blood sugar levels. The addition of fresh vegetables like carrots, mung bean sprouts, and tomatoes provides a boost of vitamins and antioxidants. Using wholemeal pita pockets adds extra fiber, making this meal both delicious and wholesome.

FAQ

1. Can I use dried chickpeas instead of canned? Yes, you can use dried chickpeas. Soak them overnight and cook until tender before using them in the recipe.
2. Can I make falafel gluten-free? Yes, you can substitute the plain flour with a gluten-free flour blend or chickpea flour.
3. How do I store leftover falafel? Store leftover falafel in an airtight container in the refrigerator for up to 3 days or freeze for up to a month.
4. Can I bake falafel instead of frying? Yes, baking is a healthier alternative to frying. Follow the instructions in the recipe for baking.
5. What can I serve with falafel? Falafel can be served with a variety of sides, including hummus, tahini sauce, tabbouleh, or a fresh salad.
6. Can I use fresh herbs instead of dried? Yes, you can use fresh herbs. Use about three times the amount of fresh herbs as dried.
7. How do I make falafel crispier? For crispier falafel, you can shallow fry them in oil instead of baking. Alternatively, you can bake them at a higher temperature for a shorter time.
8. Can I make falafel ahead of time? Yes, you can prepare the falafel mixture ahead of time and store it in the refrigerator for up to 24 hours before baking.
9. What is the best way to reheat falafel? The best way to reheat falafel is in the oven at 180°C (350°F) for about 10 minutes or until heated through.
10. Can I use a different type of bean? While chickpeas are traditional, you can experiment with other beans like black beans or fava beans for a different flavor and texture.