Falafel
Falafels are delicious vegetarian fried balls made with legumes - usually fava beans or chickpeas – and flavoured with garlic, onions and various spices such as cumin and coriander. It appears that they originally came from Egypt but today are very popular throughout the Middle East, especially in Israel, Syria and Jordan. The original recipe, one that has been handed down through the generations, is made with fava beans and requires that the falafel are served still hot, accompanied by a sesame seed sauce. Completing a typical Middle Eastern lunch would be Arabic bread and fresh salad vegetables such as tomatoes and cucumber. Often the bread is cut with a kind of pocket and filled with the falafel and vegetables. It is a lovely vegetarian alternative to the equally well-known meat kebab. It may make Italians smile, but in some Italian pizzerias run by Turks or Egyptians you can even find pizza topped with falafel: an unprecedented cultural and gastronomic combination!
Ingredients
* approximate values per serving
Preparation
Soak the beans for 24 hours changing the water several times. After the 24 hours is up, drain the chickpeas and place on a tea towel. Crush the chickpeas well against each other within the tea towel so that the majority shed their skins. Peel those that remain and discard all the skins. Now, roughly chop the onion, garlic and parsley and mix them in a bowl along with the chickpeas. Add the salt and spices. With an electric hand blender blitz everything well, then taste for salt. Heat a litre of cooking oil in a saucepan. Now, using two tablespoons, form the mixture into little balls and fry for 3-4 minutes. Serve accompanied with tzatziki sauce and guacamole. Enjoy your falafel!
Step by step
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After soaking the chickpeas for 24 hours, peel them one by one
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Blend together the chickpeas with the onion, cumin seeds, garlic, salt, pepper and parsley
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With two tablespoons, form the mixture into balls and fry them in boiling oil until golden
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The falafel are ready, a traditional Arabic starter served with a little tzatziki sauce
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Additional information
Falafel with chickpeas and aromatic spices
Falafel are a traditional dish made with chickpeas, typical of Middle Eastern cuisine. For a delicious variation, you can enrich the original recipe with special ingredients like mashed potatoes. The preparation remains similar, but the addition of potatoes makes the falafel even softer and heartier. After preparing the base of chickpeas, onions, garlic, and parsley, add boiled and mashed potatoes, mix everything well, and form the balls. Fry them until they achieve a crispy golden color. This variation is perfect for those who love a richer flavor and a softer texture.
Egyptian falafel with fresh herbs
The falafel recipe can vary from region to region, and the Egyptian version is particularly renowned. In this version, in addition to chickpeas, you can use soybeans or fava beans, which give a unique flavor. To prepare Egyptian falafel, it is important to add a generous amount of fresh herbs like coriander and parsley, which provide an intense and fresh aroma to the dish. Frying can be replaced with baking for a lighter version, while still maintaining the characteristic taste. Serve the falafel with tahini sauce to further enhance the flavors.
Light falafel without frying
For those who want to enjoy falafel without feeling heavy, the light version is ideal. In this preparation, instead of frying the falafel balls, you can bake them. To make the falafel light, it is advisable to limit the use of oil and opt for baking at 180 degrees for about 25-30 minutes, turning them halfway through. Additionally, you can replace part of the chickpeas with lentils, which make the dish even more nutritious and rich in protein. This variation is perfect for those following a balanced diet without sacrificing flavor.
Nutritional benefits of falafel: proteins and fiber
Falafel are an excellent source of plant-based protein thanks to chickpeas, which are also rich in fiber. Consuming falafel can help maintain a good level of satiety, contributing to weight control. Moreover, chickpeas contain important nutrients such as iron, magnesium, and B vitamins, which support energy metabolism. A serving of falafel (about 100 grams) provides approximately 150-200 calories, making them a nutritious option for a meal or snack. Incorporating them into your diet can promote good digestion and a balanced intake of essential nutrients.
Can falafel be frozen?
One of the most frequently asked questions is whether falafel can be frozen. The answer is yes, it is possible to freeze them! It is advisable to do so before cooking. After preparing the falafel balls, place them on a tray and put it in the freezer for a couple of hours. Once hardened, you can transfer them to a food bag or an airtight container. In this way, falafel can be stored for up to 3 months. When you want to consume them, simply cook them directly from the freezer, slightly increasing the cooking time to achieve a perfect golden color.