As the scent of fresh herbs and sizzling chickpea fritters fills the air, I’m taken back to the Mediterranean’s lively streets. The bright colors and deep flavors of this falafel recipe can take you there too. It brings to mind the sights, sounds, and tastes of this Middle Eastern favorite.
Falafel is a key part of the Mediterranean diet, loved for its flexibility, health benefits, and tasty flavor. In this recipe, we’ll explore how to make the best falafel. We’ll use traditional methods and the right ingredients for a crispy outside and a soft inside.
Table of Contents
Understanding Traditional Mediterranean Falafel
Falafel comes from the Middle East and Mediterranean, starting as a street food. It’s now a key part of vegetarian cuisine globally. Made with dried chickpeas or fava beans, it’s full of fresh herbs like parsley and cilantro. This dish is vegan, vegetarian, and gluten-free, fitting well into Mediterranean cuisine.
Origins and Cultural Significance
Falafel’s roots are in the Middle East, especially the Levant. It’s a favorite street food for centuries. In Egypt, it’s made with fava beans; in Israel and Palestine, with chickpeas. Jordan, Lebanon, and Syria mix both.
This has sparked debates on cultural appropriation and gastronationalism. It shows the complex politics and culture tied to this tasty dish.
Key Components of Authentic Falafel
- Dried chickpeas or fava beans, never canned
- Fresh herbs like parsley and cilantro in generous amounts
- Cumin, black and red pepper, chili powder, coriander, and seven spice
- Bicarbonate of soda for achieving the perfect round, puffy shape
Role in Mediterranean Cuisine
Falafel is a key part of a mezze platter, a mix of small dishes in Mediterranean cuisine. It’s also great in pita bread with pickled turnips, tabbouleh, and tahini sauce. This makes it a tasty choice for street food and vegetarian cuisine.
“The debate surrounding traditional falafel ingredients indicates that Palestinians prefer chickpeas, Egyptians prefer fava beans, while Lebanese traditionally use a blend of both in a 1:1 ratio.”
| Ingredient | Preferred by |
|---|---|
| Chickpeas | Palestinians |
| Fava Beans | Egyptians |
| Chickpeas + Fava Beans (1:1 ratio) | Lebanese |
Essential Ingredients for Perfect Falafel
Making authentic Mediterranean falafel needs the right mix of ingredients. At its core, dried chickpeas give the dish its texture and heartiness. Fava beans add a creamy touch.
Fresh herbs like parsley, cilantro, and mint bring vibrant flavors. A blend of spices like cumin, coriander, and cardamom gives it a unique Mediterranean taste.
To make the falafel light and fluffy, a bit of chickpea flour and baking soda is needed. Don’t use canned chickpeas as they make the falafel mushy. Instead, choose high-quality dry chickpeas for the best taste.
A drizzle of olive oil adds to the flavor and richness of the falafel. With these ingredients, you’ll make delicious Mediterranean falafel that will impress everyone.
“The secret to exceptional falafel lies in the perfect balance of ingredients – from the nutty chickpeas to the vibrant herbs and spices.”
| Ingredient | Amount |
|---|---|
| Dried chickpeas | 8 ounces (225g) |
| Fava beans | 1 cup (155g) |
| Parsley | 1 cup (20g) |
| Cilantro | 1 cup (20g) |
| Mint | 1/4 cup (5g) |
| Garlic | 3 cloves |
| Onion | 1 small (70g) |
| Cumin | 1 teaspoon |
| Coriander | 1 teaspoon |
| Cardamom | 1/2 teaspoon |
| Salt | 1 teaspoon |
| Black pepper | 1/2 teaspoon |
| Chickpea flour | 2 tablespoons |
| Baking soda | 1/2 teaspoon |
| Olive oil | 2 tablespoons |
The Secret to Using Dried Chickpeas
For authentic Mediterranean falafel, dried chickpeas are key. Whole Foods named chickpeas the ‘new cauliflower’ in 2021. They are a growing favorite. Start with high-quality dried chickpeas for the best texture and taste.
Soaking and Preparation Methods
Soaking is crucial for using dried chickpeas in falafel. Soak them for 8-12 hours, or up to 24 hours. This makes them triple in size and soak up a lot of water. After soaking, drain and rinse them well before making your falafel.
- Soak dried chickpeas for 8-12 hours, or up to 24 hours, to allow them to expand and soften
- Drain and rinse the soaked chickpeas before using in your falafel recipe
- Avoid using canned chickpeas, as they are too soft and wet, resulting in a mushy falafel that won’t hold its shape properly
Why Canned Chickpeas Don’t Work
Canned chickpeas are not the best choice for falafel. They are too soft and moist. This makes the falafel mushy and hard to shape.
By using dried chickpeas and following the right soaking and preparation steps, your falafel will be perfect. It will hold its shape, crisp up nicely, and taste like true Mediterranean falafel.
Fresh Herbs and Spices Selection
For a real Mediterranean falafel taste, picking the right fresh herbs and spices is key. Use a mix of parsley, cilantro, and mint to get the Middle Eastern flavor right. These herbs add color, aroma, and taste that make falafel special.
Spices like cumin, coriander, and cardamom are also essential. A bit of cayenne or a green chili can add a nice warmth to the dish.
What makes great falafel is the mix of fresh herbs and spices. By getting the balance right, your homemade falafel will taste amazing. It will feel like you’re in the Mediterranean markets.
“The secret to a truly exceptional falafel lies in the harmonious blend of fresh herbs and spices that make up its core flavors.”
Mediterranean Falafel with Fresh Herb Sauce
Take your falafel to the next level with a Mediterranean herb sauce. This sauce adds a burst of flavor to the crispy falafel. It makes for a delicious and satisfying meal.
Preparing the Herb Sauce
To make the herb sauce, blend tahini, lemon juice, garlic, and fresh herbs. Start with 1/2 cup of tahini, the juice of 1 lemon, and 1 garlic clove in a food processor or blender. Add 1/2 cup of fresh cilantro leaves and 1/2 cup of fresh parsley leaves until smooth and creamy. Season with salt and pepper to taste.
Mixing and Seasoning Tips
- Combine soaked and drained chickpeas, 1/2 onion, 1 jalapeño, 1 garlic clove, 3/4 cup of cilantro, 1/2 cup of parsley, 3 tablespoons of chickpea flour, 2 1/2 teaspoons of kosher salt, 1 teaspoon of baking powder, 1 teaspoon of ground cardamom, and 1/2 teaspoon of ground cumin in a food processor.
- Pulse until it’s coarse, like sand, but don’t overdo it.
- Let the mixture rest for 1 hour or overnight in the fridge. This helps it shape and fry better.
With the herb sauce and seasoned falafel, you’re set for a tasty Mediterranean meal. Enjoy the crispy falafel, creamy tahini sauce, and fresh herb seasonings together.
Forming and Shaping Techniques
Making the perfect Mediterranean falafel begins with shaping. You can choose round balls or flat patties. The trick is to handle the mix gently. After chilling, it’s time to shape your falafel.
To make falafel balls, take small parts of the mix and roll them in your hands. Make sure they’re not too tight to avoid a dense texture. For a healthier option, shape them into flat patties for frying or baking.
- Use a small cookie scoop or falafel scoop to portion the mix evenly.
- Moisten your hands with water to prevent sticking.
- Roll the mix between your palms to form smooth balls.
- For patties, press and flatten the mix into thin discs.
If the mix is too crumbly, pulse it a bit more or chill it longer. This helps it keep its shape. Remember, you want it light and airy, not dense.
Whether you make balls or patties, shaping is key to a great falafel. With a bit of practice, you’ll get the hang of it quickly.
Cooking Methods: Frying vs. Baking
Deep frying is the classic way to make perfect falafel. It gives a crispy outside and a soft inside. Heat the oil to 350°F (175°C) and fry the falafel in batches for 1-2 minutes until golden.
For a healthier choice, try baking falafel. Preheat your oven to 425°F (220°C) and bake for 25-30 minutes, flipping them halfway. Brush them with oil to brown evenly. Air frying is also great, cooking at 400°F (200°C) for 5-6 minutes for a crispy outside without much oil.
Deep Frying Instructions
- Heat the oil in a deep-fryer or heavy-bottomed pan to 350°F (175°C).
- Carefully add the falafel to the hot oil, working in small batches to maintain the oil temperature.
- Fry the falafel for 1-2 minutes, or until they are golden brown and crispy.
- Using a slotted spoon, remove the fried falafel from the oil and place them on a paper towel-lined plate to drain excess oil.
Healthier Baking Alternative
- Preheat your oven to 425°F (220°C).
- Lightly brush or spray the falafel with a small amount of oil to help them achieve a golden-brown hue.
- Arrange the falafel on a baking sheet lined with parchment paper, making sure they are not touching each other.
- Bake for 25-30 minutes, flipping them halfway through the cooking time, until they are crispy on the outside and cooked through.
| Cooking Method | Temperature | Time | Outcome |
|---|---|---|---|
| Deep-fried falafel | 350°F (175°C) | 1-2 minutes | Crispy exterior, soft interior |
| Baked falafel | 425°F (220°C) | 25-30 minutes | Crispy exterior, cooked through |
| Air fryer falafel | 400°F (200°C) | 5-6 minutes | Crispy exterior, minimal oil |
Exploring different cooking methods lets you find the perfect falafel. Whether you choose deep frying, baking, or air frying, the goal is a crispy outside and a flavorful inside.
Creating the Perfect Tahini Sauce
Tahini sauce is a tasty Mediterranean condiment that goes great with falafel. It’s creamy and nutty, making your falafel sandwich or salad even better. To make it, you need tahini paste, lemon juice, garlic, salt, and water.
Begin by mixing tahini paste, lemon juice, minced garlic, and a bit of sea salt. Whisk until smooth, then add cold water slowly. Keep adding water until it’s the right consistency. You can also add Greek yogurt or labneh for extra creaminess.
Play with the flavors to get it just right. Balance the nutty tahini with lemon’s tang and garlic’s warmth. Use this sauce for dipping, drizzling, or tossing with veggies, grains, or salads. Store it in a sealed container in the fridge for up to a week or freeze it for longer.