By Nicki Sizemore, adapted from Build-a-Bowl: 77 Satisfying & Nutritious Combos: Whole Grain + Vegetable + Protein + Sauce = Meal(Storey Publishing 2018)Homemade falafel on a weeknight? In under an hour? Yes you can! These easy falafel are made with canned chickpeas and a heap of fresh herbs right in the food processor. The falafel patties are pan-fried until golden and crisp then served with a velvety, dairy-free Tahini Sauce (or try this Green Tahini Sauce). Serve the falafel in pita bread or in bowls over salad greens or grains. The falafel can be made with either oat or almond flour—oat flour creates slightly denser falafel (but they’re easier to flip), while the almond flour falafel will be a bit lighter but more delicate.
Prep Time40 minutesmins
Cook Time10 minutesmins
Total Time50 minutesmins
Course: Main Course
Cuisine: Mediterranean
Keyword: healthy falafel, healthy falafel recipe, pan fried falafel
1 15-ouncecan chickpeas, drained, rinsed and patted dry with paper towels
2tablespoonsfresh lemon juice
1teaspoonground cumin
1tablespoontahini
Salt and freshly ground black pepper
2tablespoonsoat or almond flour
4-6tablespoonsneutral vegetable oil, such as grapeseed or safflower
For serving
Easy Tahini Sauce, see recipe link above
Pita bread, cooked grains or lightly dressed salad greens
Chopped tomatoes, cucumbers and thinly sliced red onion
Crumbled feta cheese (optional)
Instructions
Make the falafel patties
Drop the garlic cloves into a food processor with the blade running. Add the parsley, cilantro and scallion. Process until the herbs are finely chopped. Add the chickpeas, lemon juice, cumin and tahini. Season with salt and pepper. Pulse until the chickpeas are finely chopped and sticky, about 20 pulses—you should still see little chickpea chunks (you’re not going for a puree).
Sprinkle the oat or almond flour over top. Pulse 2-3 times, then stir with a rubber spatula to fully incorporate the flour. Form the mixture into 12 patties (they should be about 1 ½-inches wide and ½-inch thick) and arrange them on a parchment-lined sheet pan. Do Ahead: At this point, the falafel can be covered tightly with plastic wrap and refrigerated overnight.
Cook the falafel
Heat 3 tablespoons of the vegetable oil in a large non-stick or cast-iron skillet over medium-high heat. Arrange half of the falafel in the pan, leaving plenty of space in between each. Cook until golden brown on the bottom, about 2 minutes. Flip and cook until golden on the other side, 1 to 2 minutes longer. Transfer to a plate and season with salt. Pour in another 1 to 2 tablespoons oil (as needed) and repeat with the remaining falafel.
Serve
Serve the falafel in pita bread, or over whole grains or over lightly dressed salad greens. Drizzle with the tahini sauce and garnish with chopped tomatoes, cucumbers, sliced red onion and a sprinkle of feta cheese (if using).
Notes
Do Ahead: The uncooked falafel can be covered and refrigerated for up to 1 day before cooking. You can freeze the cooked falafel in an airtight container between layers of parchment or wax paper for up to 2 months. Reheat them in a warm oven (or you can use a toaster oven or air fryer) until warmed through and crisp.Tips:
The falafel mixture is whipped up in a food processor, which evenly chops and incorporates all the ingredients. Be sure to pulse just until everything is chopped yet sticky (if you over-process you'll end up with a puree).
Using a large non-stick skillet will help ensure the falafel patties flip easily and don’t stick.
A thin spatula, such as a fish spatula, will make it easier to flip the falafel in the pan.