Fantastic Falafel


These flavorful patties are fun served family style. Letting everyone have the opportunity to assemble their own distinct creation is an excellent way to inspire kids to enjoy their food. If you like your falafel slathered with a savory spread, consider adding either hummus or eggplant dip to your offerings. For a super-simple tahini sauce option, whisk some water, a tablespoon at a time, into 1/2 cup tahini until it reaches the desired consistency, then season to taste with garlic powder, a squeeze of lemon juice, and salt.

This recipe comes to us from OMD: The Simple, Plant-Based Program to Save Your Health, Save Your Waistline, and Save the Planet, by Suzy Amis Cameron.

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Serves 6

  • For the falafels
  • 1/4 cup plus 1 tablespoon olive oil
  • 1 onion, chopped
  • 4 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/4 teaspoon ground turmeric
  • 4 cups cooked chickpeas, rinsed and drained
  • 1/2 cup whole wheat flour
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh cilantro
  • 1 teaspoon salt
  • For serving
  • 6 whole wheat pitas
  • 12 butter lettuce leaves
  • 1 cup chopped tomatoes
  • 1/4 cup chopped red onion
  • 1/4 cup Kalamata olives, pitted and chopped
  • 1 cup chopped cucumbers

 

 

In a large skillet, heat 1 tablespoon of the oil over medium-high heat. Add the onion, garlic, cumin, chili powder, and turmeric. Cook until the onion softens, 4 to 5 minutes. Transfer the onion to the work bowl of a food processor fitted with the metal blade.

Add the chickpeas, flour, parsley, cilantro, and salt. Pulse until smooth, stopping occasionally to scrape down the sides of the bowl.

With a clean paper towel, wipe out the pan you used to cook the onion. Heat 1 tablespoon of the oil over medium-high heat. Using a tablespoon measure, carefully place heaping scoops of the falafel mixture in the skillet. Do not overcrowd the pan (six at a time is ideal). Cook the falafel until golden brown and crispy, 3 to 4 minutes per side. Transfer the cooked falafel to a baking sheet and cover loosely with foil. Repeat with the remaining falafel mix, adding 1 tablespoon of the remaining oil to the pan before each batch.

Serve the falafel family style and let each person build their own sandwich by topping their pita with the falafel and lettuce, tomato, onion, olives, and cucumber as desired.

 

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Nutrition Information

Fantastic Falafel

Servings per Recipe: 6

Amount per Serving

Calories:  480

Calories from Fat:  153

Total Fat:  17g

Saturated Fat:  2g

Cholesterol:  0mg

Sodium:  960mg

Carbohydrates:  72g

Dietary Fiber:  14g

Protein:  16g

View Our Nutritional Guidelines

The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.

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