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Falafel
Sandwiches/Burgers
What You’ll Need:
🫘 3 cups chickpeas, cooked
🧅 ¼ cup onion
🧄 4 garlic cloves
🥔 ¼ cup potato, raw
🌿 ⅓ cup parsley
🌿 ¼ cup cilantro
🫙 2 tbsp harrisa sauce
🧂 1 tbsp cumin
🧂 1 tsp baking powder
🛢️ 1-2 tbsp olive oil
🧂 salt to your taste
Features:
🌾 Gluten-Free
🌽 Grain-Free
🥘 Meal Prep Friendly
🥡 Leftover Friendly
🫘 Soy-Free
Nutrition:
Servings
1
Calories
215
Carbohydrates
25 g
Fat
10 g
Fiber
6 g
Protein
7 g
Monounsaturated
6 g
Polyunsaturated
1.5 g
Saturated
1 g
Trans
0 g
Vitamin A
220 mcg
Vitamin C
7 mg
Calcium
55 mg
Iron
2.1 mg
Potassium
390 mg
Cholesterol
0 mg
Sodium
320 mg
Sugar
3 g
*Nutrition information is a rough estimate.
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How You’ll Make It
- Prepare the Ingredients: Drain and rinse the cooked chickpeas. You can also use dried chickpeas that have been soaked overnight and then cooked until tender. Grate the raw potato using a box grater or food processor. Chop the parsley, cilantro, and onion finely. Mince the garlic.
- Blend the Falafel Mixture: In a food processor, add the chickpeas, grated potato, onion, garlic, parsley, cilantro, harissa sauce, cumin, and salt. Pulse until everything is well combined, but not too smooth—it should still have some texture. Add the baking powder and pulse again to mix. Taste the mixture and adjust the seasonings as necessary (add more salt or harissa if you want more flavor).
- Chill the Mixture: Transfer the falafel mixture to a bowl and refrigerate for at least 30 minutes. This helps the mixture firm up and makes it easier to shape into balls.
- Shape the Falafel: After chilling, use your hands or a spoon to form the mixture into small balls or patties (about the size of a walnut).
- Cook the Falafel: Heat olive oil in a frying pan over medium heat. Fry the falafel in batches, cooking for about 3-4 minutes per side, until golden brown and crispy on the outside. Alternatively, you can bake them at 375°F (190°C) for about 25 minutes, flipping halfway through.
- Serve: Serve the falafel in pita bread or wraps, with a side of hummus, tahini, or a simple salad. You can also add your favorite toppings like cucumber, tomato, or pickled onions.
Substituttions
Falafel
Servings
4 Servings (4 small falafel per person)
Prep Time
15 min
Cook Time
15 min
Ingredients:
🫘 3 cups chickpeas, cooked
🧅 ¼ cup onion
🧄 4 garlic cloves
🥔 ¼ cup potato, raw
🌿 ⅓ cup parsley
🌿 ¼ cup cilantro
🫙 2 tbsp harrisa sauce
🧂 1 tbsp cumin
🧂 1 tsp baking powder
🛢️ 1-2 tbsp olive oil
🧂 salt to your taste
Features:
🌾 Gluten-Free
🌽 Grain-Free
🥘 Meal Prep Friendly
🥡 Leftover Friendly
🫘 Soy-Free
Instructions:
- Prepare the Ingredients: Drain and rinse the cooked chickpeas. You can also use dried chickpeas that have been soaked overnight and then cooked until tender. Grate the raw potato using a box grater or food processor. Chop the parsley, cilantro, and onion finely. Mince the garlic.
- Blend the Falafel Mixture: In a food processor, add the chickpeas, grated potato, onion, garlic, parsley, cilantro, harissa sauce, cumin, and salt. Pulse until everything is well combined, but not too smooth—it should still have some texture. Add the baking powder and pulse again to mix. Taste the mixture and adjust the seasonings as necessary (add more salt or harissa if you want more flavor).
- Chill the Mixture: Transfer the falafel mixture to a bowl and refrigerate for at least 30 minutes. This helps the mixture firm up and makes it easier to shape into balls.
- Shape the Falafel: After chilling, use your hands or a spoon to form the mixture into small balls or patties (about the size of a walnut).
- Cook the Falafel: Heat olive oil in a frying pan over medium heat. Fry the falafel in batches, cooking for about 3-4 minutes per side, until golden brown and crispy on the outside. Alternatively, you can bake them at 375°F (190°C) for about 25 minutes, flipping halfway through.
- Serve: Serve the falafel in pita bread or wraps, with a side of hummus, tahini, or a simple salad. You can also add your favorite toppings like cucumber, tomato, or pickled onions.
