Falafel is a beloved Middle Eastern dish with a rich history and cultural significance. Traditionally made from ground chickpeas or fava beans, mixed with herbs and spices, it is formed into small balls or patties and deep-fried to a crispy golden brown. This delightful vegan delicacy is cherished for its savoury flavour and versatile serving options, such as being tucked into warm pita bread, paired with fresh salads, or drizzled with tangy sauces. As a culinary icon in the region, falafel continues to captivate taste buds worldwide, offering a taste of enchanting Middle Eastern cuisine.
Regional variations of falafel showcase the diverse culinary tapestry of the Middle East. In Egypt, falafel is often made with fava beans, resulting in a softer texture and milder taste. Lebanese falafel incorporates a mix of chickpeas and fava beans, imparting a unique flavour. Palestinian falafel tends to be larger and spiced with an aromatic blend of cumin and coriander. Israeli falafel is renowned for its crunchy exterior and vibrant green hue due to the inclusion of fresh herbs like parsley and cilantro. Each variation offers a delightful twist on this chickpea delight, enticing food enthusiasts with regional flair.
Nutritional Value
Falafel's nutritional value makes it a wholesome and satisfying addition to a balanced diet. As a plant-based dish, falafel is rich in plant protein from the chickpeas or fava beans used as its base. This protein content is essential for muscle repair and growth. Additionally, falafel contains a good amount of dietary fibre, aiding in digestion and promoting a feeling of fullness.
The dish is also a good source of essential minerals such as iron, magnesium, and phosphorus, which support various bodily functions. However, falafel is typically deep-fried, which can increase its calorie and fat content. To make it a healthier option, consider baking or air-frying falafel. When served with fresh vegetables and whole-grain pita, falafel becomes a nutrient-dense delight, contributing to a well-rounded and nutritious meal.
Vegan and Vegetarian Appeal
Falafel's vegan and vegetarian appeal lies in its plant-based composition, making it a delightful option for those seeking meatless alternatives. Crafted primarily from chickpeas or fava beans and blended with herbs and spices, falafel offers a substantial source of protein, crucial for plant-based diets. Its versatility allows it to be paired with various accompaniments like salads, pickles, and flavorful sauces, making it a filling and satisfying meal option.
Moreover, falafel's lack of animal products aligns with ethical and environmental concerns, reducing the carbon footprint and promoting sustainable eating choices. Its widespread availability in many Middle Eastern restaurants and street food vendors globally has earned falafel a cherished place among vegans and vegetarians, enriching their dining experiences with this scrumptious chickpea delight.
Serving Styles
Falafel's serving styles are as diverse as its regional variations, making it a versatile and crowd-pleasing dish. One popular option is to stuff warm, freshly fried falafel into soft pita bread, along with crisp lettuce, juicy tomatoes, crunchy cucumbers, and a generous drizzle of creamy tahini or tangy yoghurt sauce. Alternatively, falafel can be served on a platter with a colourful array of salads, pickles, and flatbreads, allowing diners to create their own combinations.
For a light and wholesome option, falafel can be added to fresh salads or Buddha bowls, bringing a burst of flavour and plant-based protein to the mix. Whether enjoyed on-the-go as a handheld street food delight or savoured with an elaborate spread, falafel's serving styles are sure to tantalise taste buds and satisfy cravings for this chickpea delight.
Recipe For Falafel
Video Credits: Brian Largerstrom/YouTube
Ingredients:
1 cup dried chickpeas (not canned) OR dried fava beans (soaked overnight)
1 small onion, roughly chopped
3-4 garlic cloves
1 cup of fresh parsley leaves
1 cup of fresh cilantro leaves
1 teaspoon ground cumin
1 teaspoon of ground coriander
1/2 teaspoon baking soda
1 tablespoon all-purpose flour (optional, for binding)
Salt and pepper to taste
Vegetable oil for frying
Instructions:
If using dried chickpeas, rinse them thoroughly and soak them in cold water overnight. If using dried fava beans, follow the same soaking process.
Drain and rinse the soaked chickpeas and fava beans. Pat them dry with a kitchen towel to remove excess moisture.
In a food processor, add the drained chickpeas or fava beans, chopped onion, garlic cloves, parsley, cilantro, ground cumin, ground coriander, baking soda, and a pinch of salt and pepper. Pulse the mixture until it forms a coarse paste. If needed, scrape down the sides and continue pulsing.
Transfer the falafel mixture to a bowl and cover it. Refrigerate the mixture for at least 1 hour. Chilling helps to bind the falafel and makes it easier to shape.
After chilling, check the consistency of the falafel mixture. If it seems too wet, add the all-purpose flour to bind it. Mix it well.
Heat vegetable oil in a deep fryer or a deep saucepan to 350°F (175°C).
While the oil is heating, shape the falafel mixture into small balls or patties, about 1.5 inches in diameter.
Carefully drop the falafel into the hot oil, making sure not to overcrowd the pan. Fry them for about 3–4 minutes until they turn golden brown and crispy on the outside.
Use a slotted spoon to remove the falafel from the oil and place them on a plate lined with paper towels to absorb any excess oil.
Serve the falafel while they are still warm. They can be enjoyed on pita bread with lettuce, tomatoes, and tahini sauce, or served with salads and other side dishes.
Enjoy your homemade falafel!