FALAFEL (BAKED OR PAN-FRIED)
A flavour-packed staple of Middle Eastern cuisine, Falafel is a delicious chickpea-based patty known for its rich herbs, warming spices and crisp exterior. Whether baked for a lighter version or pan-fried for added crunch, this single-serve Falafel recipe delivers satisfaction without the fuss. It’s ideal for quick meals or appetisers with just a handful of ingredients like canned chickpeas, cumin, flour, garlic, olive oil, parsley and coriander. This recipe strikes the perfect balance of texture and flavour, making it a tremendous protein-rich, vegan option for sandwiches, wraps or salads. Baking makes it a lower-fat choice, while pan-frying gives it a classic golden finish. Both methods require minimal prep time, making them perfect for busy days or spontaneous meals. It’s a wholesome, high-fibre dish that caters to various dietary needs while offering endless customisation. Enjoy it fresh or make it ahead and store it for convenience throughout the week.
RECIPE CATEGORY
Appetisers
SERVING SIZE
1
CUISINE
Middle Eastern
PREPARATION/TECHNIQUES
Pan-Fry, Bake, 5 Ingredients or Less, Prepared in Advance
OCCASION/HOLIDAY
Picnic, Casual Dinner, Ramadan, Super Bowl, Back to School, Family Reunion, Summer, Party
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegetarian, Vegan, Quick & Easy, Healthy, Dairy-Free, Nut-Free, Low Fat
DISH TYPE
Fritter
INGREDIENTS
Here is a list of ingredients for Falafel (Baked or Pan-Fried):
- ¼ cup canned chickpeas, drained
- 1 tablespoon chopped parsley
- ¼ teaspoon cumin
- ¼ teaspoon coriander
- ½ teaspoon garlic, minced
- ½ teaspoon olive oil
- 1 teaspoon flour or breadcrumbs
FULL NUTRITIONAL INFORMATION
- Calories: 88.6 kcal
- Saturated Fat: 0.4 g
- Fat: 3.4 g
- Sodium: 84.1 mg
- Carbohydrates: 11.9 g
- Fiber: 2.9 g
- Sugars: 1.6 g
- Protein: 3.3 g
- Calcium: 32.6 mg
- Iron: 1.1 mg
- Potassium: 86 mg
PREPARATION
These steps are followed for the preparation of Falafel (Baked or Pan-Fried):
- Mash the Chickpeas: In a small bowl, mash the drained chickpeas using a fork or potato masher until a coarse and paste-like texture forms.
- Add Herbs and Spices: Stir in chopped parsley, minced garlic, cumin, coriander and a pinch of salt to enhance the aroma and flavour.
- Incorporate Binder: Add flour or breadcrumbs to bind the mixture. Stir well until the mixture holds together and can be formed into a patty.
- Shape the Falafel: Use your hands to shape the mixture into a small, compact, round patty or ball.
- For Baking: Preheat oven to 190°C (375°F). Lightly oil a baking sheet, place the falafel on it and brush the top with olive oil. Bake for 12–15 minutes, flipping halfway, until golden and crisp.
- For Pan-Frying: Heat olive oil in a non-stick skillet over medium heat. Place the falafel in the pan and cook for 3–4 minutes per side until golden brown and crispy.
- Serve Warm: Let the falafel cool for a minute before serving. Pair with dips like tahini sauce, yoghurt or hummus.
PREP TIME
8 minutes
COOKING TIME
15 minutes
TIPS
Here are some helpful tips for Falafel (Baked or Pan-Fried):
- Drain Chickpeas Well: Excess moisture can prevent the Falafel from binding, so ensure chickpeas are well-drained.
- Mash Thoroughly: Ensure a consistent texture by mashing the chickpeas fully, especially if skipping a food processor.
- Use a Binder: Flour or breadcrumbs are essential to prevent the Falafel from crumbling, especially when pan-frying.
- Even Cooking: If pan-frying, use medium heat and flip carefully to avoid burning and ensure a crisp surface.
- Test First: Fry a small test portion to check if the mixture holds together and adjust with extra flour.
VARIATIONS
- Gluten-Free Option: Use gluten-free breadcrumbs or chickpea flour to make the recipe suitable for gluten-sensitive diets.
- Add-On Vegetables: Grated carrots or finely chopped spinach can be added for nutrients and colour.
- Spicy Kick: Add a pinch of cayenne pepper or finely chopped green chilli for heat.
- Lemon Zest Boost: Mix in ¼ teaspoon of lemon zest to add a bright citrus note to the Falafel.
- Tahini Infusion: Stir in ½ teaspoon tahini for added richness and deeper flavour.
- Sesame-Coated: Roll the Falafel in sesame seeds before cooking for a toasted finish and extra crunch.
PREPPING AND STORAGE
- Refrigeration: Store cooked Falafel in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet or oven for the best texture.
- Freezing: Uncooked Falafel patties can be frozen on a tray and transferred to freezer bags. Store for up to 2 months. Cook directly from frozen or thaw before baking or pan-frying.
- Meal Prep Friendly: Make a batch in advance and store it for easy meals throughout the week. Serve in wraps, bowls or over salad.