Name: Falafel
Prep time: 25 min
Total time: 25 min
Ingredients: 1 cup dried chickpeas, soaked overnight; 0.5 cup packed flat-leaf parsley; 0.25 cup chopped onion; 2 medium cloves garlic; 4 tablespoons extra-virgin olive oil, divided; 1 tablespoon lemon juice; 1 tablespoon ground cumin; 0.5 teaspoon salt; 0.25 teaspoon baking soda; 1-3 tablespoons water, if needed

Falafel

4.5

(4)

4 Reviews

Tuck these tasty chickpea patties into whole-wheat pitas and top with tahini sauce (see associated recipe, below). Be sure to soak the chickpeas overnight for the creamiest mixture. The quick-soak method won't work for these pan-fried falafel patties.

Carolyn Casner

Updated on July 10, 2019

Prep Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

12 patties

Nutrition Profile:

Low-Calorie High Fiber Dairy-Free Egg Free Gluten-Free Vegetarian Vegan Nut-Free Soy-Free Healthy Aging

Jump to Nutrition Facts

Ingredients

1 cup dried chickpeas, soaked overnight
½ cup packed flat-leaf parsley
¼ cup chopped onion
2 medium cloves garlic
4 tablespoons extra-virgin olive oil, divided
1 tablespoon lemon juice
1 tablespoon ground cumin
½ teaspoon salt
¼ teaspoon baking soda
1-3 tablespoons water, if needed

Directions

Drain chickpeas and transfer to a food processor. Add parsley, onion, garlic, 1 tablespoon oil, lemon juice, cumin, salt and baking soda; process, adding water as needed, until finely ground and the mixture just holds together. Using about 3 tablespoons per patty, shape into twelve 1 1/2-inch patties.
Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Add the patties and cook until golden brown on the bottom, 3 to 5 minutes. Turn, swirl in the remaining 1 tablespoon oil and cook until golden, 2 to 4 minutes more.

Associated Recipes

Tahini Sauce with Lemon & Garlic

Nutrition Facts (per serving)

332	Calories
18g	Fat
34g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 3 patties
Calories 332
% Daily Value *
Total Carbohydrate 34g	12%
Dietary Fiber 7g	25%
Total Sugars 6g
Protein 11g	22%
Total Fat 18g	22%
Saturated Fat 2g	12%
Vitamin A 673IU	13%
Vitamin C 15mg	16%
Folate 293mcg	73%
Sodium 389mg	17%
Calcium 57mg	4%
Iron 3mg	18%
Magnesium 45mg	11%
Potassium 425mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.