How to prepare homemade Falafel- Discover how to prepare it with simple steps and its benefits by eosia.

How to prepare homemade Falafel

Discover how to prepare Falafel a Mediterranean staple with simple steps and its benefits

How did you ever try a Falafel? If not, you are missing out on a tremendous Mediterranean dish that I know you will enjoy. Falafel is a common food made mainly from chickpeas, onions, and spices. And It can be eaten as a side dish or as an appetizer. Sounds great, right? That’s why today, I want to share how to prepare homemade Falafel, a simple recipe that I love.

Falafel origins

Before I tell you how to create this great dish, I want to give you some details about what falafel is. So, let’s begin by understanding that the word “falafel” comes from the Arabic word “filfil,” meaning pepper or spicy. According to Aladdin Houston, the Falafel made its appearance in Egyptian literature in 1882. Which makes this dish a big part of Middle Eastern history. The original way it’s made in the Middle East is wrapped in pita bread with various toppings. The inside of the Falafel is made from ground chickpeas, spices, and herbs. Then you would fry it in oil until it is crispy on the outside.

Falafel benefits

The main ingredients of falafel are chickpeas, Mediterranean herbs and onions, and garlic.

Let’s go over why each of these properties is important to have in your diet:

  • First, let’s talk about chickpeas; they have low glycemic index numbers, which means they do not cause spikes in blood sugar levels after consuming them – giving us energy and keeping us satiated for longer hours. They also provide a significant amount of fiber which helps to regulate bowel movements and lowers cholesterol levels.
  • The herbs that in the Falafel help improved digestion; this is done by relieving bloat and intestinal gas. It also helps mediate inflammation and pain as well as respiratory health.
  • Garlic is a plant with many health benefits. Studies have shown that garlic can help reduce blood pressure, cholesterol levels, and the risk of heart attacks and stroke. It may also help prevent certain types of cancer, including colon cancer.
  • Onions are rich in sulfur, which helps to break down toxins and fight bacteria. This veggie is also a good source of vitamin C, vitamin B6, potassium, manganese, and copper. Also, help control blood sugar, may boost bone density, and have antibacterial properties.

If you’re tired of eating the same thing every night, spice up your night with this Falafel, it’s an exciting food that is entirely vegan friendly. And you can easily make it from the comfort of your home with no hassle. Below I have listed detailed information on making a homemade falafel bowl that you can make for your friends and family to enjoy. The process of this Mediterranean dish can be overwhelming, but give it a try! If it’s too much you can always buy them done at Trader Joe’s frozen section or at our friends Afia with the special discount for eosia members!

Looking for other Mediterranean dishes? Try this one out!

Homemade Falafel Mediterranean Bowl

Although the prep time is a bit longer that what we typically share at eosia, it totally worth it. Tip! Prepare a bigger bacth of falafel and freeze a part!
Prep Time: 35 minutes
Cook Time: 15 minutes
Appetizer, Main Course
Calories 320
Cost $10

Equipment

  • food processor
  • high-speed blender

Ingredients

For the Falafel

  • 1 15-ounce chickpeas rinsed, drained and patted dry
  • 1/3 cup parsley fresh, chopped
  • 4 garlic cloves minced
  • 2 shallots medium, thinly sliced
  • 2 tbsp sesame seeds raw
  • 1 1/2 tsp cumin
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper freshly grounded
  • 1 pinch cardamom
  • 1 pinch coriander
  • 3-4 tbsp oat flour
  • 2 tbsp extra virgin olive oil

For the Bowl

  • 1 cup mixed greens
  • 1 tomato sliced
  • 1/4 red onion medium, thinly sliced
  • 1/4 cup kalamata olives halved
  • 1/4 cup cucumber sliced
  • 1/2 cup hummus homemade or store bought

For the Dressing

  • 1/2 cup filtered water
  • 1/3 cup tahini
  • 1 garlic clove minced
  • 1 pinch black pepper freshly grounded
  • 1/4 tsp sea salt

Instructions

For the Falafel

  • Start with the falafel. Add chickpeas, parsley, shallot, garlic, sesame seeds, cumin, salt, pepper and coriander, and cardamom to a food processor or blender and mix/pulse to combine, scraping down sides as needed until thoroughly combined. You’re looking for a crumbly dough, not a paste.
  • Add flour 1 Tbsp at a time and pulse/mix to combine until no longer wet, and you can mold the dough into a ball without it sticking to your hands.
  • Taste and adjust seasonings as needed.
  • Transfer to a mixing bowl, cover and refrigerate for 1-2 hours to firm up, or chill in the freezer for 45 minutes.
  • Once chilled, scoop out rounded Tablespoon amounts and form them into 11-12 small discs.
  • Heat a large skillet over medium heat and add enough oil to coat the pan.
  • Once the oil is hot, add only as many falafels as will fit comfortably in the pan at a time.
  • Cook for a total of 4-5 minutes, flipping when the underside is deep golden brown. Repeat until all falafels are browned.

For the Dressing

  • Blend all the dressing ingredients in a high-speed blender until smooth and set aside. 

For the Bowl

  • Assemble the bowl with all the ingredients- and top with the falafel and the dressing.
  • Enjoy!

Nutrition

Calories: 320kcalCarbohydrates: 20gProtein: 9gFat: 25gSaturated Fat: 3gPolyunsaturated Fat: 8gMonounsaturated Fat: 12gSodium: 560mgPotassium: 419mgFiber: 5gSugar: 2gVitamin A: 881IUVitamin C: 17mgCalcium: 121mgIron: 4mg
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