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Introduction
Falafel has been a beloved street food throughout the Middle East for centuries, with some food historians tracing its origins back to ancient Egypt. While traditionally deep-fried, this modern, health-conscious version maintains the authentic flavors while using the oven to achieve that coveted crispy exterior. This adaptation emerged from the growing interest in Mediterranean cuisine's health benefits, particularly during the wellness food movement of the early 2000s. The addition of tzatziki sauce, a Greek yogurt-based condiment, creates a delightful fusion of Middle Eastern and Greek flavors that has become increasingly popular in contemporary Mediterranean restaurants worldwide.
Ingredients
• 2 15-ounce cans chickpeas, drained, rinsed, and thoroughly dried
• 1 small red onion, roughly chopped (about 1 cup)
• 4 cloves garlic, minced
• 1/2 cup fresh parsley, finely chopped
• 1/2 cup fresh cilantro, finely chopped
• 2 tablespoons all-purpose flour or chickpea flour
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne pepper
• 2 tablespoons olive oil for brushing
• 8 whole wheat pita breads
• 2 cups tzatziki sauce
• 2 cups mixed salad greens
• 2 medium tomatoes, sliced
• 1 English cucumber, thinly sliced
Step 1:
Preheat oven to 375°F (190°C) and line a large baking sheet with parchment paper.
Step 2:
In a food processor, combine chickpeas, red onion, and garlic. Pulse until finely chopped but not pureed.
Step 3:
Add parsley, cilantro, flour, cumin, coriander, baking soda, salt, black pepper, and cayenne. Pulse until mixture is well combined and holds together when pressed.
Step 4:
Using about 2 tablespoons of mixture per falafel, form into 24 balls and place on prepared baking sheet.
Step 5:
Brush falafels lightly with olive oil and bake for 25-30 minutes, flipping halfway through, until golden brown and crispy.
Step 6:
Warm pita breads in the oven for 2-3 minutes before serving.
Q: Can I freeze the falafels?
A: Yes, freeze uncooked shaped falafels for up to 3 months. Bake directly from frozen, adding 5-7 minutes to cooking time.
Q: Why are my falafels falling apart?
A: Ensure chickpeas are well-dried and mixture is properly processed. Adding an extra tablespoon of flour can help bind if needed.
Q: Can I make these without a food processor?
A: While not ideal, you can use a potato masher, though texture will be different. Finely chop herbs and onions by hand.
• Dried chickpeas soaked overnight can be substituted for canned, use 1 cup dried chickpeas.
• Chickpea flour can replace all-purpose flour for gluten-free option.
• Fresh mint can substitute for cilantro if desired.
• Ensure chickpeas are completely dry before processing for best texture.
• Store-bought tzatziki can be used, but homemade is recommended for best flavor.
Serve 3 falafels in each warm pita with tzatziki sauce, salad greens, tomatoes, and cucumber slices.
Store cooked falafels in an airtight container in the refrigerator for up to 4 days. Reheat in a 350°F oven for 10 minutes.
Prepare tzatziki sauce while falafels are baking. Slice vegetables while waiting for the oven to preheat.
- Ensure chickpeas are completely dry to achieve the best texture
- Don't overprocess the mixture to maintain texture
- Let shaped falafels rest for 10 minutes before baking for better cohesion
For gluten-free version, use chickpea flour and serve with lettuce wraps instead of pita. For spicier falafels, double the cayenne pepper.
Serve with mint tea or a light wheat beer. Pair with tabbouleh or fattoush salad.
Year-round, especially good for spring and summer
Contains wheat (pita bread and flour), dairy (tzatziki sauce). May contain sesame in store-bought pita. For gluten-free version, use certified gluten-free flour and bread alternatives.
