The Middle East is known for a rich culinary tradition that has given us countless delightful dishes. Falafel is right up there among the best of them.
It may be hard to pinpoint exactly what makes this humble chickpea fritter such a worldwide favorite, but its unique texture, deep flavors, and versatility surely have a lot to do with it.
Nutrient-dense chickpeas and aromatic spices come together to create this crispy-on-the-outside, soft-on-the-inside delicacy. Feel free to experiment with a variety of sauces, wraps, or even salads, turning this humble street food into a gourmet experience right in your own kitchen.
Stay with us as we guide you, step-by-step, to crispy goodness that’s not only delicious but also packed with plant-based protein.
Traditionally, there are two types of falafel: the Egyptian version and the Levantine version. The main difference between these versions is the type of beans used – chickpeas for the Egyptian version and fava beans for the Levantine one.
Fava beans bring a slightly earthier flavor to the dish, while chickpeas tend to have a milder taste. However, both versions are equally delicious and popular in their respective regions.
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Vegan falafels are made primarily of chickpeas, which are soaked overnight and then ground into a coarse mixture.
The chickpea base is then blended with a vibrant mix of fresh herbs such as parsley, cilantro, and mint, adding lush green hues and aromatic undertones to the falafels.
Essential seasonings include garlic, onions, cumin, coriander, and salt, which infuse the mixture with a burst of flavor.
Additionally, a small amount of flour is used as a binder to hold the mixture together. Once these ingredients are combined, the mixture is shaped into small balls or patties and deep-fried until golden brown and crisp.
No cooking or boiling of chickpeas is necessary before grinding in a vegan falafel recipe. A vegan falafel recipe with canned chickpeas, for example, means the peas are soft enough to blend without boiling and still have the same delicious result.
The end result is a delicious, protein-rich vegan snack that can be enjoyed on its own or in a sandwich or wrap.
Canned chickpeas are a convenient pantry staple that can be used in a variety of recipes, but they may not be the best choice for making falafel.
While canned chickpeas do save time and effort as they are already cooked, they tend to have a higher water content which can result in a wetter falafel mixture.
This makes it challenging to form the mixture into balls or patties, and can also result in a soggy texture.
In addition, canned chickpeas may not have the same level of flavor as dried chickpeas that are soaked overnight.
With this in mind, if you want to achieve that perfect crispy-on-the-outside, soft-on-the-inside falafel texture, it’s recommended to use dried chickpeas in your recipe.
That said, even the best vegan falafel recipe can use canned chickpeas in a pinch, as long as you drain and rinse them well before using.
Read more: Vegan Dumplings – A Taste of Compassion In Every Bite
One of the best things about falafel is its versatility. It can be enjoyed as a quick, on-the-go snack or transformed into a satisfying meal.
Here are a few ideas for serving your homemade vegan falafels:
The possibilities are endless when it comes to serving vegan falafel.
Check out our 7-Day Vegan Meal Plan to see how best to incorporate falafels into your weekly meal prep and discover more plant-based meal ideas.
Having a healthy falafel recipe in your repertoire is a game-changer, especially if you’re transitioning to a plant-based diet or looking for creative ways to add more plant-based protein to your meals.
Here’s a simple and delicious vegan falafel recipe with canned chickpeas that you can make at home:
Servings: 12 servings
Nutrition per serving: 1 falafel | Calories: 91 | Carbohydrates: 8.1 g | Protein: 2.2 g | Fat: 5.8 g | Saturated Fat: 0.5 g | Polyunsaturated Fat: 1.04 g | Monounsaturated Fat: 2.9 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 87 mg | Potassium: 77 mg | Fiber: 1.6 g | Sugar: 1.5 g | Vitamin A: 148 IU | Vitamin C: 3.34 mg | Calcium: 18.79 mg | Iron: 0.76 mg
Turn this into a vegan falafel recipe baked by following these simple steps:
The baked falafel with canned chickpeas isn’t just healthier; it’s also a great time-saver as you can cook all the falafels at once, without having to wait for each batch to finish frying.
Not to mention, baking yields a crispier and less greasy falafel.
Check out our Hummus Bowl recipe guide for a dip that pairs perfectly with your homemade vegan baked falafels.
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If you forget to soak your chickpeas overnight, don’t worry! You can use this quick soaking method instead:
This method should yield similar results to overnight soaking, but for optimal texture and flavor, it’s still recommended to soak the chickpeas overnight if possible.
Using canned chickpeas is also an option if you don’t have time to soak and cook dried chickpeas. Just make sure to rinse and drain them very well before using in your falafel recipe.
Yes, you can freeze your homemade vegan falafels! After cooking, let them cool completely before placing them in an airtight container or freezer-safe bag.
To reheat, simply thaw the falafels in the fridge overnight and then heat them up in a skillet over medium heat until heated through. You can also reheat them in the oven at 375 degrees F (190C) for about 10-15 minutes.
Falafels can be stored in the freezer for up to 3 months.
Recent reports have highlighted an outbreak of E. coli O121, a type of bacteria, linked to certain frozen falafel products in 2022. The Centers for Disease Control and Prevention (CDC) and the Food and Drug Administration (FDA), along with state and local partners, investigated these multistate outbreaks.
According to these sources, the bacteria found in the falafel were closely related to bacteria from sick people, suggesting that people likely got sick from eating the contaminated frozen falafel (3, 4).
In some cases, Staphylococcus aureus has also been identified in falafel. These bacteria are a common cause of foodborne illnesses and can produce toxins that lead to food poisoning (1, 5).
Bacteria can be present in falafel due to improper handling or contamination during the manufacturing process. It’s also possible for bacteria to survive if the falafel is not cooked thoroughly, as both E. coli and Staphylococcus aureus are killed by heat. Therefore, it’s crucial to handle food properly and cook it to the recommended internal temperature to prevent foodborne illnesses.
To reduce the risk of bacterial contamination, always make sure to properly rinse and handle your ingredients, cook falafel to a safe internal temperature, and store leftovers in the fridge or freezer within two hours of cooking. If you have any products in your freezer or pantry that have been recalled, be sure to discard them.
Yes, tahini is typically considered vegan-friendly. It is a paste made from sesame seeds and does not contain any animal products. However, it’s always important to check the ingredients list as some brands may add honey or other non-vegan ingredients to their tahini.
If you are unsure, opt for a brand that specifically labels their tahini as vegan.
One food that is surprisingly vegan is classic Oreo cookies. Despite their creamy filling, Oreo cookies do not contain any animal products, making them a surprisingly vegan snack.
That said, while Oreos are technically vegan as they do not contain any animal-derived ingredients, they are manufactured in a facility that processes milk, which might be a concern for some strict vegans or those with allergies due to potential cross-contamination.
Furthermore, the flavored, fudge-coated Oreos are not vegan as they contain milk products. Always read labels and decide what level of animal product interaction you’re comfortable with in your diet.
Other surprisingly vegan foods include dark chocolate, most chips and crisps, some types of bread, and many canned soups.
Whether you choose to fry or bake them, falafel is a versatile dish that can be served as a main course or enjoyed as part of a snack or meal.
With the right ingredients and techniques, you can easily make your own vegan falafel at home. Remember to always handle food properly and cook it to a safe internal temperature to prevent foodborne illnesses.
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