The Most Delicious Falafel Recipe (Fried or Baked) | downshiftology (2023)

FAQs

Is it better to bake or fry falafel? ›

Six reasons to love this healthy falafel recipe:

They're baked instead of fried, so they contain significantly less fat than fried falafel. And your house won't smell like fried food for days. Winning! Once your chickpeas are sufficiently soaked, the falafel mixture comes together in no time.

Although the ingredients may vary, traditional falafel typically has a slightly crunchy texture and a rich, savory, and grainy taste. In addition, it generally has a mildly spiced and herbaceous flavor consisting of garlic and delicious spices like cumin, coriander, parsley, and mint.

I prefer chickpea flour, but you could also use a gluten-free flour blend. Baking Soda: A key ingredient for helping to provide the fluffy inside texture of the falafel. Oil for Frying: I use avocado oil as it's high-heat stable and my preferred cooking oil. But you could use vegetable oil as well.

Falafel itself refers to small, fried balls that are the perfect blend of mashed chickpeas, parsley, garlic, onions, and Middle Eastern spices. A little lemon juice adds some zing and lightness to the dish. Once formed into falafel balls, they're traditionally deep-fried but often baked instead.

Why does my falafel fall apart when I fry it? If the dough mixture is too wet, it will fall apart. Take the time to really drain those chickpeas and follow the other steps and they will stay together.

A sauce is a must for falafels – you need the wetness. Tahini Sauce is the standard, but it's also terrific with a simple yoghurt-lemon sauce or even a thinned down hummus. Recipes for all these options are in the recipe below.

The moisture in the pre cooked beans make the falafels soggy and fall apart whereas frying the uncooked chickpeas makes them crispier.

why it's important to add baking soda to falafel before frying. Raising the pH of the mix solves a very important problem: Without baking soda, the raw, soaked chickpeas will have a difficult time cooking all the way through in such a short deep fry.

- Baking powder: this is what gives falafel an airy, fluffy texture (many recipes skip this, causing the falafel to come out too dense.)

Work in batches so that you don't crowd the pan when you fry the falafel as that can cause them to bump into each other and knock them apart. It also lowers the temperature of the oil, which can prevent the protective "crust" from forming and make the balls soggy.

Are falafels fried? ›

Falafel is all about one special legume – chickpeas! Balls made from heavily spiced mashed chickpeas are fried golden and served with sauces made using tahini or yogurt.

Heat the peanut oil in a 5-quart Dutch oven over high heat until it reaches 350 degrees F. Adjust the heat to maintain temperature. Gently place the falafel, 1 at a time, into the hot oil. Fry 4 at a time until deep golden brown, 5 to 7 minutes.

Save the Fry Oil

Don't toss that frying oil! Once it has cooled down, strain out the stray crumbs into a liquid measuring cup, and then pour the strained oil into a jar to reuse for future frying. You can store this oil at room temperature, but it will last longer in the refrigerator.

Science: How the Flour Paste Holds the Falafel Together

Adding flour holds the falafel together and soaks up the excess moisture but makes the fritters dull and dense. Instead, we add a paste of cooked flour and water that contributes moisture and binds the mixture without weighing it down.

Trader Joe's frozen falafels are not fried but cooked with a dry-heat method similar to baking. They retain their shape and integrity when cooked but still taste extremely fresh and delicious.

Because the chickpeas need to be totally raw before the falafel balls are formed, the standard quick-soak method of bringing the beans to a boil and letting them sit for an hour will not work with this recipe.

Chickpeas may aid weight management due to their filling effects. The protein and fiber in chickpeas may reduce your appetite, which may then lower your calorie intake at meals ( 8 ).

If you don't want to fry the falafel you can bake or air fry them. To bake falafel: preheat oven to 400 degrees F and bake for 20-25 minutes, flipping halfway through.

If they still won't hold together, you can try adding 2-3 tbsp of flour or chickpea flour to the mixture. If they still won't hold, add 1-2 eggs to the mix. This should fix any issues you are having. Before frying my first batch of falafel, I like to fry a test one in the center of the pan.

Falafel is popular in several Mediterranean countries and is delicious fried in olive oil. It's easy to make at home with a food processor.

How do you fry falafel without it falling apart? ›

Make a mixture of a little bit of olive oil and the crumbles. Before putting the falafel in the frying pan, dip them in this mixture. Because the crumbles form a bit of a crust, it's easier to flip them over without them falling apart.

Crispy on the outside and moist on the inside. If its time right, it will be crispy on the outside and not dry on the inside. You don't want to overcook it because the falafel balls will get dry. You also don't want to undercook it because then it won't be crispy.

Oil: Do not use olive oil to fry the falafel as it has a low smoke point. Therefore, it will burn and give the falafel a bitter taste. Use a neutral-flavored oil with a high smoke point, such as vegetable, avocado, or canola oil.

When finished cooking, the falafel should be golden brown on both sides and feel dry to the touch, but still give a little when you press the middle. Eat warm or room temperature, or store for up to 5 days: Reheat cooked falafel for 30 seconds in the microwave before serving.

The chickpeas should be tender enough to break apart with your fingers, but still have a bite to them. While the chickpeas soak, you can make tzatziki, chop tomatoes and lettuce, and assemble the other falafel ingredients.

Bicarbonate of soda (baking soda) can be added to the soaking water (after boiling, if using the quick method) as it helps to soften the skins of the pulses, making it easier for the dried pulses to absorb some of the soaking water and helping them to rehydrate and soften.

Baking soda acts as a meat tenderizer by changing the physical composition of meat fibers. It raises the pH levels on the surface and makes it tougher (pun intended) for the proteins in the meat to bond.

Since falafel's main ingredient is chickpeas, it's high in fiber and a good source of plant-based protein.

Falafel is made from fava beans or chickpeas, or a combination. Chickpeas are common in most Middle Eastern countries. The dish is usually made with chickpeas in the Levant (Syria, Lebanon, Jordan, Israel, Palestine), Iraq, and Bahrain.

Be sure to allow 4 hours soaking time for the chickpeas, preferably overnight. Then, the falafel mixture is super easy to make in a food processor. Recipe yields 12 to 13 falafels (see notes on how to double).

How to fry falafels? ›

To pan fry falafel, heat a couple tablespoons of high heat cooking oil in a wide skillet over medium heat. Form the falafel mix into 1/2-inch patties (instead of balls) so that they sit flat. Pan fry the falafel patties, flipping once, until golden brown on both sides, 4 to 5 minutes.

Zozos says that the health benefits of falafel are plenty. It tends to be relatively low in cholesterol, low on the glycemic index scale, and high in protein. Also, it's full of complex carbs and fibre, which are good for a healthy gut and regular bowel movements, adds Zozos.

Middle Eastern vendors often serve falafel with hummus and tahini sauce, which is known as a “falafel plate”. In Israel, the falafel is often named as the country's national dish and the sauce of choice is Tahini (it's a mixture of tahini paste, lemon juice, garlic, and water).

The raw minced mixture is sometimes allowed to rest to integrate the flavours and textures, ideally refrigerated. Use the uncooked mixture within a day: cooked, refrigerated falafel should be eaten within three days.

Hummus, Falafel and Shawarma ARE Arab foods. And they are also Israeli foods. Those who claim differently, too often lack the knowledge or the wisdom to see things as they really are.

Some Jews point out that no single group can own a method for frying a mush of legumes; they say that falafel is generically Middle Eastern, having originated in Egypt and found its way as far as Morocco and Saudi Arabia.

Falafel is a popular Middle Eastern street food and Mediterranean staple that has made waves in American cuisine, especially among vegetarian eaters.

Trader Joe's falafel mix advertises that you only need to add water.

Falafel sold at Aldi has been linked to 20 cases of illness.

coli, prompting a recall that spans 37 states and the District of Columbia. Cuisine Innovations Unlimited has announced a recall of its Earth Grown Vegan Traditional Falafel and its Garlic & Herb Falafel, which are sold exclusively at Aldi stores.

As for the nautical theme, Coulombe said he happened to have been reading a book set in the South Pacific at the time, and between that and Disneyland's Jungle Cruise, he was feeling the island theme. So he went with it, put his employees in Hawaiian shirts, and became Trader Joe.

Can I bake frozen falafel instead of frying? ›

Yes! Baking instead of frying reduces the amount of fat and calories in this healthy falafel recipe! With protein and fiber rich chickpeas and loads of fresh herbs, these baked falafels are a great healthy meal!

Heat the peanut oil in a 5-quart Dutch oven over high heat until it reaches 350 degrees F. Adjust the heat to maintain temperature. Gently place the falafel, 1 at a time, into the hot oil. Fry 4 at a time until deep golden brown, 5 to 7 minutes.

There are also ample amounts of B-vitamins and minerals including iron, magnesium, potassium and zinc. Four to five pieces of traditionally prepared, deep-fried falafel contains about 540 calories and 26 grams of fat, but there is also a whopping 17 grams of fiber and 19 grams of protein. Overall, not such a bad meal.

Trader Joe's frozen falafels are not fried but cooked with a dry-heat method similar to baking. They retain their shape and integrity when cooked but still taste extremely fresh and delicious.

Turns out that dried chickpeas are essential to good falafel. See, canned chickpeas have already been cooked. Starch molecules within them have already burst and released their sticky contents, much of which get washed away in the cooking liquid, leaving the remaining chickpeas with very little clinging power.

What is falafel's nutritional profile? Zozos says that the health benefits of falafel are plenty. It tends to be relatively low in cholesterol, low on the glycemic index scale, and high in protein. Also, it's full of complex carbs and fibre, which are good for a healthy gut and regular bowel movements, adds Zozos.

Falafel's Nutritional Profile

Zozos says that the health benefits of falafel are plenty. It tends to be relatively low in cholesterol, low on the glycemic index scale, and high in protein. Also, it's full of complex carbs and fiber, which are good for a healthy gut and regular bowel movements, adds Zozos.

Falafel is an excellent super food. It is low in fat, high in fibre and contains nutrients required to lower blood pressure like vitamin C, magnesium, potassium and calcium. Here's what you need to make your own: 1 can (425 g/15 oz) chickpeas, drained and rinsed.