Hello, my dear readers! Today, I’m excited to share with you a vegan twist on a classic Middle Eastern dish that’s beloved around the world: Falafel. This vegan falafel recipe isn’t just any recipe—it’s a delightful blend of fresh vegetables and spices, all packed into little bites of heaven that are crispy on the outside and tender on the inside. Made with heart-healthy ingredients and cooked to perfection, these falafels are perfect for wraps, salads, or just to enjoy on their own with a tasty tahini sauce.
Gather Your Ingredients
First, let’s round up what we’ll need. This recipe includes some traditional ingredients and a few special additions to boost flavor and nutrition:
For the Falafel:
| Ingredient | Quantity | Preparation |
|---|---|---|
| Chickpeas | 1 1/2 cups | Cooked or canned (drained and rinsed) |
| Zucchini | 1 medium | Grated |
| Carrot | 1 medium | Grated |
| Onion | 1 large | Finely chopped |
| Parsley | 1 bunch | Finely chopped |
| Olive oil | 2 tbsp | – |
| Seven spices | 1 tsp | – |
| Dried coriander | 1 tsp | – |
| Paprika | 1 tsp | – |
| Salt | 1 tsp | – |
| Black pepper | 1/2 tsp | – |
For the Tahini Sauce:
| Ingredient | Quantity | Preparation |
|---|---|---|
| Tahini | 2 tbsp | – |
| Lemon juice | 2 tbsp | – |
| Water | 2 tbsp | – |
| Cumin | 1/2 tsp | – |
| Salt | 1/4 tsp | – |
Step-by-Step Preparation Method
Making the Falafel:
- Combine Ingredients: In a large bowl, mix the chickpeas, grated zucchini, carrot, onion, and parsley. Add olive oil, spices, salt, and pepper. Stir until everything is well combined.
- Form the Patties: Scoop out tablespoon-sized amounts of the mixture and form them into small patties or balls.
- Cook:
- Air Fryer Method: Place the falafel in an air fryer at 180°C for 15-17 minutes, flipping halfway through, until golden and crispy.
- Stovetop Method: Heat a little olive oil in a pan and cook the falafel over medium-high heat for 2-3 minutes on each side, until crispy and cooked through.
Making the Tahini Sauce:
- Whisk Together Ingredients: In a small bowl, combine the tahini, lemon juice, water, cumin, and salt. Whisk until smooth and creamy.
Serving Suggestions:
Serve your falafels hot with a drizzle of tahini sauce, wrapped in lettuce or stuffed in a pita with fresh vegetables for a delicious meal.
Nutritional Information
Each serving of falafel is not only delicious but also packed with nutrition:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 150 kcal |
| Protein | 4g |
| Carbohydrates | 18g |
| Dietary Fiber | 4g |
| Sugars | 3g |
| Fat | 7g |
| Saturated Fat | 1g |
| Sodium | 300 mg |
Frequently Asked Questions (FAQs)
Q: Can I use fresh herbs instead of dried for the falafel? A: Absolutely! Fresh herbs can bring a vibrant flavor to your falafel. If using fresh coriander, you might want to use a bit more than the dried amount to get the full effect of its flavor.
Q: What can I substitute for chickpeas if I don’t have them on hand? A: Chickpeas are traditional, but you can use other beans like fava beans or even a mixture of both for a different take on falafel. Just ensure they are well-cooked and mashed to hold the patties together.
Q: How can I make my falafel gluten-free? A: To make your falafel gluten-free, ensure that all the ingredients, including the spices, are free of gluten contamination. You might also want to check that the tahini and baking powder are certified gluten-free if you’re particularly sensitive.
Q: Is there a low-fat version of this recipe? A: For a lower-fat version, you can omit the olive oil in the falafel mixture and use a cooking spray for both the air frying and pan-frying methods. The tahini sauce can also be made with less tahini and more lemon juice and water to thin it out.
Conclusion
As we wrap up today’s cooking adventure with our Vegan Falafel, I hope you’re as excited to try this recipe as I am to share it. This dish is more than just food; it’s a celebration of flavors and a testament to how versatile vegan cooking can be. Falafel is a beloved classic worldwide, and this vegan version brings it into the realm of plant-based eating beautifully, proving that you don’t have to sacrifice flavor for nutrition.
These falafels are perfect for a family dinner, a quick snack, or even as a party appetizer. They’re bound to become a go-to in your recipe collection, bringing a bit of international flair to your table. Easy to make, incredibly delicious, and utterly satisfying, they’re sure to delight vegans and non-vegans alike.
Remember, the key to great cooking is to cook with love—the secret ingredient that makes everything taste better. So, grab your apron, fire up your stove, and get ready to enjoy a delicious meal that’s as good for the planet as it is for your palate. Until next time, keep exploring new dishes and spreading the joy of vegan cooking!
Wendy