Easy and Delicious Falafel Pita or No Pita!

Sometimes I just crave Falafel! 

In this post, we’ll dive into a delectable recipe for oil-free falafel, accompanied by a zesty sauce bursting with flavors. Not only will you enjoy the mouthwatering taste of falafel, but you’ll also appreciate the health-consciousness of this recipe. Get ready to indulge in guilt-free goodness!

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Why Falafel is such a favorite!

We love falafel for its delicious flavor and versatility. Made from ground chickpeas or fava beans, falafel is typically seasoned with a blend of herbs and spices, giving it a rich and savory taste. Whether enjoyed as part of a sandwich, salad, or simply on its own, falafel provides a satisfying and hearty vegetarian option. Its crispy exterior and moist interior create a delightful texture that makes it a favorite among many. Additionally, falafel is gluten-free and packed with protein, making it a healthy and nutritious choice.

Items Needed:

To make this recipe you will need the following cooking items:

– Food processor or blender: This will be used to blend the falafel ingredients into a smooth mixture.

– Baking sheet: This will be used to bake the falafel in the oven.

– Parchment paper or silicone baking mat: This will prevent the falafel from sticking to the baking sheet.

– Mixing bowl: This will be used to combine the ingredients before blending.

– Measuring cups and spoons: These will be used to accurately measure the ingredients.

– Knife and cutting board: These will be used to chop the onion, parsley, and garlic.

– Oven: This will be used to bake the falafel.

– Spatula or tongs: These will be used to flip the falafel while baking.

– Serving platter or plates: This will be used to serve the falafel.

– Optional: If you plan to serve the falafel in pita bread or wraps, you may need a toaster or grill pan to warm them up before filling.

Let’s get cooking!!

Oil-Free Falafel Recipe ():

Falafel

Carlisa Krenek

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Course Dinner

Cuisine Mediterranean

Servings 4 people

Ingredients

  

1x2x3x

• Ingredients:
• 1 can chickpeas
• 1 small onion roughly chopped
• 4 garlic cloves minced
• 1 cup fresh parsley chopped
• 1 cup fresh cilantro chopped
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 1 teaspoon baking soda
• Salt and pepper to taste
• ¼ cup whole wheat flour or chickpea flour

Instructions

 

• Drain and rinse canned chickpeas before use.
• In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking soda, salt, and pepper. Pulse until well combined. Make sure to maintain a coarse texture.
• Transfer the mixture to a bowl and refrigerate for at least 30 minutes to allow it to firm up.
• Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
• Shape the chilled falafel mixture into small balls or patties, approximately 1-2 inches in diameter, and place them on the prepared baking sheet.
• Bake the falafel for 25-30 minutes, flipping halfway through, until they turn golden brown and crispy.

Keyword Appetizers, Chickpeas, Dairy Free, easy family dinners, Easy snack, Lunch, Meal Prep, WFPB

Tried this recipe?Let us know how it was!

Instructions:

1. Begin by soaking the dried chickpeas overnight in cold water. Drain and rinse them before use.

2. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking soda, salt, and pepper. Pulse until well combined. Make sure to maintain a coarse texture.

3. Transfer the mixture to a bowl and refrigerate for at least 30 minutes to allow it to firm up.

4. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

5. Shape the chilled falafel mixture into small balls or patties, approximately 1-2 inches in diameter, and place them on the prepared baking sheet.

6. Bake the falafel for 20-25 minutes, flipping halfway through, until they turn golden brown and crispy.

Tangy Sauce Recipe:

Ingredients:

– 1 cup plain Greek yogurt (or dairy-free alternative)

– 4 tablespoons tahini

– 4 tablespoons fresh lemon juice

– 4 cloves garlic, minced

– 4 tablespoons fresh parsley, finely chopped

– Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together the Greek yogurt, tahini, lemon juice, minced garlic, parsley, salt, and pepper until well combined.

2. Adjust the seasoning according to your preference.

Nutrition Chart (Per Serving):

– Falafel:

– Calories: 246

– Total Fat: 5g

– Saturated Fat: 0.6g

– Sodium: 515mg

– Carbohydrates: 40g

– Fiber: 8g

– Protein: 12g

– Sauce:

– Calories: 94

– Total Fat: 7g

– Saturated Fat: 1g

– Sodium: 45mg

– Carbohydrates: 6g

– Fiber: 1g

– Protein: 4g

 Endless Serving Possibilities:

Falafel’s versatility extends beyond its ingredients. This delightful treat can be served in various ways, making it a fun and creative dish to enjoy. You can serve falafel as a standalone appetizer, stuff them into pita bread or wraps, or even crumble them over salads for added crunch and protein. The options are endless, giving you the freedom to explore and create exciting combinations.

Story of Falafel

Falafel is believed to have originated in the Middle East, specifically in Egypt or Palestine. It has a long history and is considered a traditional dish in many countries in the Middle East, including Israel, Lebanon, Syria, and Jordan. The exact origin is debated, as variations of fried or ground chickpea patties can be found in different cultures throughout the region. However, it is widely agreed that falafel gained popularity and became a staple food in the Middle East. Today, it is enjoyed globally and has become a popular street food in many countries.

From Carlisa

I hope that you have been inspired to make this recipe. If you do make it, please send me photos and comments to [email protected] or simply comment below.  I love to share the inspiration with others.

Until next time, have a health-tastic Day!

Carlisa