Falafel is a popular dish eaten throughout the Middle East and around the world as a healthy replacement for meat. It is typically fried in the form of a ball or a patty and made from ground chickpeas, fava beans, or both. The recipe here uses chickpeas.
Falafel is commonly eaten alone as a snack or otherwise served in a pita pocket roll, wrapped in a flatbread known as lafa, or as a featured ingredient in a salad: Healthy Falafel Salad with Spicy Sauce
Falafel is practically the health food of our dreams. And we say practically because despite the good-for-you combo of chickpeas, herbs and spices, these little fritters are usually deep-fried. Which means there’s room for improvement in the health department. In this recipe, we form the falafel into patties, then lightly sauté them in a pan with just a touch of olive oil. The result is equally delicious–and more nutritious.
Here are ingredients you’ll need to make 6 – 8 servings of these delicious fritters:
4 green onions
2 garlic cloves
1 bunch parsley
½ bunch cilantro
½ bunch mint
1 serrano chile, halved and seeded
2 cups cooked chickpeas
1 egg
Salt and freshly ground black pepper
3 to 4 tablespoons olive oil
⅓ cup all-purpose flour
Now follow these 5 steps to make these delicious and healthy Falafel Chickpea Fritters:
1. In the bowl of a food processor, pulse the green onions with the garlic, parsley, cilantro, mint and serrano chile to roughly chop until combined. Add the chickpeas and process until the mixture is even and relatively smooth. (It will never be completely smooth, but you don’t want it to be.)
2. Add the egg, then season with salt and pepper. Process to combine. Transfer the mixture to a bowl and refrigerate for 15 to 20 minutes. (Note: The falafel can be made up to this point and stored for up to three days before cooking.)
3. Shape the falafel into small patties slightly larger than a half dollar. In a medium sauté pan, heat the olive oil over medium-high heat.
4. Working in batches, dredge each falafel very lightly in flour (you want just a slight coating). Add the falafel to the hot oil and cook until golden, 2 to 3 minutes. Flip the falafel and cook on the other side until golden, 2 to 3 minutes more.
5. Transfer the falafel to a paper-towel-lined plate and season lightly with salt.
The falafel are now ready to eat, or to use as a featured ingredient in a salad: Healthy Falafel Salad with Spicy Sauce
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Source: Erin McDowell
Brittany Kaye Zold