Description
This Simple Healthy Falafel recipe offers a quick and nutritious way to enjoy classic Middle Eastern flavors with a healthy twist. Made from garbanzo beans, fresh herbs, and spices, these falafel patties are pan-fried to golden perfection, creating a crispy exterior with a tender interior. Perfect as a snack, appetizer, or main dish, this recipe is easy to prepare and serves a crowd.
Ingredients
Falafel Mixture
- 1 10 oz can of garbanzo beans (drained, rinsed and patted dry)
- 4 cloves of garlic (peeled)
- ½ red onion
- 3 tablespoons lemon juice
- ⅓ cup parsley
- ¼ cup bread crumbs
- ½ teaspoon ground cumin
- ¼ teaspoon red pepper flakes
- ½ teaspoon kosher salt
- 2 tablespoons olive oil (for cooking)
Instructions
- Prepare the Falafel Mixture: In a food processor, combine the garbanzo beans, garlic cloves, red onion, lemon juice, parsley, bread crumbs, ground cumin, red pepper flakes, and kosher salt. Pulse until the mixture is finely chopped and well combined, stopping to scrape down the sides as needed to ensure even processing.
- Form the Falafel Balls: Using your hands or a scoop, shape the falafel mixture into cookie-sized balls, about 2 tablespoons each. Make sure the balls are compact and hold together firmly to prevent them from falling apart during cooking.
- Heat the Oil: Pour 2 tablespoons of olive oil into a skillet and heat over medium heat for about 3 minutes. The oil should shimmer but not smoke, providing the perfect temperature for frying.
- Cook the Falafel: Carefully place the falafel balls into the skillet, making sure not to crowd them so there is enough space to flip. Cook each side for 3 to 4 minutes, or until they turn golden brown and crisp. When flipping, add more olive oil if the pan appears dry to maintain the frying surface.
Notes
- Make sure to drain and dry the garbanzo beans thoroughly to avoid a soggy falafel mixture.
- You can substitute bread crumbs with gluten-free alternatives to make the recipe gluten-free.
- For a spicier version, increase the red pepper flakes according to your preference.
- If the falafel mixture is too loose, add a bit more bread crumbs to help bind it.
- Serve with tahini sauce, yogurt, or a fresh salad for a complete meal.
