Falafels

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Falafels are made from ground garbonzo beans, also known as chickpeas, fresh parsley and cilantro and spices such as cumin, coriander, dill and garlic. They are typically formed into balls and deep fried. In this recipe, I made falafel patties and air fried them. They were crispy on the outside and tender on the inside.

Falafels are a great vegetarian dish that can be enjoyed as an appetizer with some tzatziki, humus or tahini sauce. They are delicious in sandwiches on pita bread or a flour tortilla with chopped onion and tomato and topped with tzatziki. They can be added to salads or be the star of bowls with grains and various toppings.

In the past, I have made falafel from dried garbonzo beans which takes 24 hr to rehydrate them. To hasten the process, I tried canned beans and in my opinion they worked great. The texture and flavor was spot on and now I can make them at the drop of a hat with out planning ahead.

Please see the recipe card below for exact amounts and directions.

Ingredient Round Up

Falafels

• Canned garbonzo beans
• Fresh parsley
• Fresh cilantro
• Onion
• Dried dill
• Garlic powder
• Coriander
• Cumin
• Cayenne pepper
• Salt to taste
• Baking powder
• King Arthur 00 flour or all purpose flour
• Lemon
• Olive oil spritzer

Falafel Sandwiches

• Low carb pita bread or flour tortillas
• Lettuce leaves
• Chopped tomato and onion
• Homemade or store bought tzatziki

Sodium Alert: The sodium content on these sandwiches is 678 g when the sandwich is made with a whole pita and 748 mg when made with a flour tortilla. The sodium in the falafels is 324 mg with the remainder coming primarily from the bread product. You can lower the sodium content by rehydrating dried beans (60 mg sodium vs. 980 mg for canned beans). You can also lower the sodium content somewhat by cutting the amount of salt in the falafel recipe or by replacing the salt with a salt substitute. 

Making the Falafels

Falafels

• Rinse canned garbonzo beans and then spread out on paper towels to blot away water and to dry.

• Rinse off a handful of fresh cilantro and parsley and spread out on paper towels to dry.
• Remove the parsley and cilantro leaves from their stems and set aside.

• Cut the onion into quarters and set aside.

• Place the onion, cilantro and parsley leaves, garbonzo beans, dried dill, garlic powder, coriander, cumin,cayenne pepper, baking powder and lemon juice in the bowl of a food processor.

• Pulse the food processor to finely chop and mix the ingredients together. You do not want to pulverize the ingredients into a paste. You want them to be similar to a textured of ground meal. Taste the mixture and add salt to taste and adjust the other spices if you think it is needed.

• Transfer the falafel mixture from the food processor into a mixing bowl. Add flour and incorporate it into the mixture.

• Portion out the falafel mixture with a medium cookie scooper onto a baking tray or dish.

• Form the falafel portions into patties. Refrigerate for a half hr before air frying.

• Before air frying, spritz the patties with oil oil. Place the patties oil side down onto a foil lined air fryer tray. Spritz the top surface of the patties with olive oil.

• Place the patties in the air fryer and cook until the top is golden. Flip and air fry the other side.

• Remove the patties from the air fryer.

Falafel Sandwiches

• Place some lettuce leaves on a low carb pita bread or flour tortilla. Put some falafel patties on the lettuce. Place some chopped tomato and onion on top of the patties. Top with some tzatziki.

• Serve and enjoy. Freeze leftover falafel patties.

Reheating Instructions

• I found reheating the falafels in the air fryer dried them out.
• Instead, I pop them in the microwave and microwave on 30% power 30 sec at a time until they were thawed and hot throughout. They were still crispy on the inside and soft, moist and tender on the inside.

Serving Ideas

• Falafels can be served as an appetizer with tzatziki, tahini sauce or hummus.
• They can be served for lunch or dinner as a sandwich on pita bread or a flour tortilla with lettuce, chopped tomato, onion and tzatziki.
• Falafels can be served in bowls with grains and various toppings or on salads.

WW 0 pt per fafafel pattie, 0 pt per 3 falafel patties, makes 22

         3 pt per sandwich with whole Mission car balance pita & homemade tzatziki or 1 pt with Boar’s Head tzatziki

         2 pt per sandwich with Mission carb balance tortilla & homemade tzatziki or 3 pt with Boar’s Head tzatziki