Falafel
Falafel is a Middle Eastern dish consisting of ground chickpeas (garbanzo beans) mixed with spices and herbs, then formed into patties, breaded, fried, and topped with tahini sauce. Chickpea flour is often used instead of wheat flour in falafel recipes.
The word falafel comes from the Arabic word falaafeh meaning "to pound." In Egypt, falafel is traditionally eaten at breakfast time, accompanied by tea or coffee. There are many variations of falafel including meat-based versions, vegetarian versions, and even vegan versions.
Chickpeas are high in protein, fiber, iron, folate, zinc, copper, vitamin B6, and manganese. They are also low in fat and cholesterol.
Health Benefits of Chickpeas
• High in dietary fiber, which helps lower blood sugar levels and regulates bowel movements.
• A good source of protein, especially if you eat them plain or add them to salads.
• Rich in antioxidants, which help protect cells from damage caused by free radicals.
• Contain tryptophan, which helps produce serotonin, a neurotransmitter that regulates sleep cycles and mood.
• Low in saturated fats, making them a healthier alternative to red meats.
• High in iron, which helps keep your body's oxygen supply strong.
• Good source of folate, which helps prevent birth defects.
• Rich in zinc, which helps maintain bone density and immune system function.
• Contain phytates, which bind to minerals and make them less bioavailable.
• Contains manganese, which helps build bones and connective tissue.
Falafel Recipe
Total: 12 hr 40 min
Prep: 30 min
Inactive: 12 hr
Cook: 10 min
Ingredients for Falafel Recipe
- 2 cups dried chickpeas
- 1 small onion, coarsely chopped
- 1 clove of garlic, coarsely chopped
- 1/4 cup fresh cilantro leaves, coarsely chopped
- 1 cup fresh flat-leaf parsley leaves, coarsely chopped
- 1 1/2 teaspoons freshly ground black pepper
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 2 fresh mint leaves, chopped
- 1 1/2 tablespoons kosher salt
- Vegetable oil, for deep-frying
Directions for Falafel Recipe
Place the chickpeas in a large bowl and add enough water to cover them by about 2 to 3 inches. Refrigerate overnight.
Steps 2Remove the chickpeas from the water and add them to a large bowl with the onion and garlic. Run the mixture through the medium blade of a grinder. Add the chickpea mixture with red chilies, parsley, salt, black pepper, mint, coriander, and cumin, and grind again.
Steps 3
Heat 4 inches of oil in a skillet over medium heat. Shape the falafel mixture into balls using a tablespoon measure making about 24 falafel balls. and fry, in batches if needed, adjusting the heat as needed, until browned, about 3 minutes. Drain on paper towels,
Serve with tomatoes and cucumbers, tahini, and parsley
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