THE BEST FALAFEL RECIPE
I can happily say that this falafel recipe is the best!
I’ve been a bit obsessed with falafel lately and have spent so long scouring my local take-outs and restaurants for falafel that tasted good.
After finding that they all were the wrong texture or the wrong taste I just gave up and decided I had to learn how to make my own.
Falafel is a bit like peanut butter – you either like it smooth or chunky but not both!
I love my falafel mix to be really blitzed – kind of more like a paste because I’m not a huge fan of whole chickpeas so I don’t want to get too many big chunks in my falafel!
Just judge it as you go with this recipe, as long as you can mould the mixture into a ball you know it has been blitzed for long enough.
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WHAT IS FALAFEL?
Falafel is a middle eastern dish and is traditionally served with pitta bread or flatbread. Often accompanied with tahini or houmous and salad.
The recipe is predominantly made from ground chickpeas that are then mixed with herbs and spices before being shaped into balls and fried or baked.
Due to the health benefits of chickpeas, as well as the other herbs and spices that are mixed into the recipe it is generally considered to be a healthy dish and can be pretty low in calories (more so when baked rather than fried in oil).
Top Tip: to prepare the chickpeas pop them in a container with a lid, cover them completely with water plus half again, put the lid on and let them soak for at least 24 hours. Don’t use canned as you won’t get the right consistency, especially as this is quite a wet recipe anyway.
ARE FALAFEL GOOD FOR YOU?
Chickpeas have such health benefits that 3 heaped tablespoons is considered one of your 5 a day. One cup of chickpeas contains 14.7g of protein and around 12g of fibre.
Sumac is such a great addition to this recipe. Not only is it a really powerful anti-inflammatory but it also has tons of antioxidants, and aids in digestion.
Cumin is another spice that has antioxidants and has an anti-inflammatory properties. They also have tons of iron, making them the perfect addition for women and children in particular.
Garlic also has antioxidant properties, just to continue to the theme we have running through this recipe. It also has very few calories and tons of nutrients and vitamins like vitamin c, vitamin B6 and iron.
HOW CAN YOU CUSTOMISE THIS FALAFEL RECIPE?
You could take out the oil if you’re going for a WFPB falafel recipe.
If you want some additional flavours you can add some veg like beetroot or sweet potato.
To make it really kid-friendly add some grated carrot, sweetcorn and peas to make veggie bites for the kids.
The best part about this recipe is that (as with most of the meals on The Family Feed Blog) they’re completely customisable.
I should point out as a bit of a disclaimer, i haven’t actually tried any of these, they’re just suggestions.
If you want to get an email when I give one of them a go follow this link to subscribe to our monthly newsletter. As a bonus you currently get a food planner bundle completely FREE!
RELATED: Tempeh Fajita Bowl
HOW ARE THESE SERVED?
The great thing about falafel is that there are so many options for how you can serve them.
They make for a great lunch, dinner or snack.
Some of my favourites are below,
- Houmous, pepper and falafel pitta sandwich
- Falafel wrap with lettuce and mayo
- Falafel burger and chips
- Snack plate with falafel, cucumber sticks, pepper sticks and houmous or dips
- Buddha bowl with houmous, couscous, veggies and avocado sauce
- Falafel pizza
WHO IS THIS FALAFEL SUITABLE FOR?
These are suitable for a vegetarian, vegan or dairy free diet.
As these falafel are made of all plant-based healthy ingredients they are completely suitable for anyone on a vegetarian or vegan diet.
The oil may make them unsuitable if you’re following a whole foods plant based (WFPB) diet. You could try the recipe with no oil, if you give it a go drop me a comment to let me know how it goes.
RELATED: Meal Planning Tips
WHAT IS THE NUTRITIONAL INFO?
This information is per individual falafel
HOW MANY OF YOUR 5 A DAY ARE INCLUDED?
As you need 1 cup of chickpeas to get one portion of your 5 a day you would need to eat all 30 falafels to get that one 5 a day portion.
This may be a bit tricky!
There is tons of goodness in here though – the spices, herbs, lemon, garlic, onion and chickpeas all provide tons of nutrients at a pretty good calorie value.
HOW MUCH DOES IT COST?
TOTAL COST: £11.05
COST PER 5 FALAFELS: £1.08
The good news is that once you have bought some ingredients once you won’t need to buy them again for a while so next time you make these it will only cost 27p for 5 falafels!
If you don’t already have a food processor check out this option. Easy to order from Amazon and comes with tons of attachments including a food processor, whisk, and hand blender.
Click the pin image below to save this post in the plant-based recipes series for later.
If you try this meal or have taken some inspiration from it leave a comment below or tag me on Instagram @thefamilyfeedblog.
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