This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Serve with gluten-free pita bread.
"The chickpea is one of the most versatile ingredients you could keep in your cupboards."
-Yotam Ottolenghi, Chef
Falafel are generally deep fried, but traditionally they were pan fried. It doesn't take a lot of oil to get the outside crispy. The key is to use a very hot oven and let the falafel cook long enough until it doesn't stick when you shake the pan.
Servings: 2 | Serving size: 4 falafel, 1 pita, and toppings
Cooking Time: 75 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
Leftover falafel make great sandwiches. I do not recommend reheating them as they might fall apart.
Serve with Cucumber Yogurt Sauce
|1 15 ounce can||garbanzo beans (chickpeas) (drained and rinsed)|
|1/2 small||onion (minced)|
|2 cloves||garlic (minced)|
|1/8 tsp||cayenne pepper|
|1 tsp||paprika (or smoked paprika)|
|1 tsp||ground cumin|
|1/2 tsp||ground coriander|
|2 Tbsp||garbanzo flour|
|fresh ground black pepper (to taste)|
|3 Tbsp||fresh parsley (coarsely chopped)|
|2 Tbsp||olive oil (divided)|
|2||whole wheat or gluten-free pita pockets|
|2 cups||romaine lettuce (sliced thin)|
|1 small||tomato (diced)|
Place the garbanzo beans, onion, garlic, red pepper, flakes, paprika, cumin, coriander, garbanzo flour, salt, pepper and parsley in a large mixing bowl.
Using a fork, mash the mixture gently and mix all of the ingredients together for about 5 minutes. The texture should be coarse, with some of the chickpeas in pieces about the size of capers.
Pat your hands with water until damp.
Gently shape the mixture into 8 round patties about 3/4 inch thick. Place the falafels on a plate lined with a sheet of wax paper as you complete them.
Place the plate in the freezer for about 20 minutes.
Place a large skillet in the oven and preheat to 400°F.
Place 1 tablespoon of the oil in the large skillet.
Add the 8 falafel to the skillet directly from the freezer. Return the pan to the oven.
Shake the pan about every three minutes to keep the falafel from sticking to the pan.
Cook for about 10 minutes on the first side and turn.
Add the remaining tablespoon of olive oil and shake the pan.
Cook for another ten minutes and turn the oven off. Let the falafel stand in the oven for 10 minutes.
Slice each pita in half so that you have four half-moon pockets.
Serve by placing 2 falafel in each pita with lettuce, tomato, and yogurt sauce.
Serving size: 4 falafel with 1 pita and toppings
|Calories 488||Calories from Fat 169|
|% Daily Value|
|Total Fat 18g||29%|
|Saturated Fat 2g||9%|
|Monounsaturated Fat 11g|
|Trans Fat 0g|
|Total Carbohydrates 66g||22%|
|Dietary Fiber 15g||58%|
|Vitamin A 85%||Vitamin C 61%|
|Calcium 17%||Iron 39%|
|Vitamin K 161 mcg||Potassium 945 mg|
|Magnesium 124 mg|