Falafel - Healthy Middle Eastern Hamburgers Capture the West
By Habeeb Salloum
Not many walking by today's falafel stands know that this dish, mostly consumed as a fast food, has a history dating back to the days of the pharaohs. Falafel were probably first prepared in ancient Egypt; from that era, they have remained that country's national food. Today, this vegetarian dish par excellence is so much a staple food in Egypt that its name, ta'miyya, is the Arabic word for “nourishment,” making Egypt the only country in the world where they are not known as falafel.
Through the centuries, falafel spread from Egypt to neighboring countries. In ancient times, they were the ultimate snack food. Their mouth-watering aroma flowed from the cooking stalls in Aleppo, Damascus, Beirut, Jerusalem, and other Middle Eastern cities, begging to relieve the hunger pangs of passersby.
Over the last few decades, falafel have become a food consumed worldwide. Emigration to the West has brought with it a number of the Arab and Middle Eastern dishes, perhaps the most important of these being the falafel sandwich. In North America, consumption of these croquettes is fast spreading throughout large urban centers. Known as “the hamburgers of the Middle East,” falafel are beginning to compete with meat counterparts in the fast food arena and often bypassing them as a much healthier alternative. To a vegetarian, they are a godsend.
What Are Falafel?
Traditional falafel patties or balls are spicy, deep-fried, bean-based foods that get their name from the Arabic word fulful, meaning “pepper.” Their basic ingredient is ground broad beans, chickpeas, or a combination of both. They are tasty, inexpensive, rich in protein and carbohydrates, and high in calories. They make equally satisfying main courses and light snacks.
Falafel are traditionally crushed onto bread or added whole into a pocket of pita bread as a sandwich; most commonly, the term ‘falafel’ refers to the sandwich. Typically, the hot-off-the-fire falafel are tucked into pita bread with sauces and vegetables. These sandwiches also usually include a few Tablespoons of tahini (sesame seed paste) salad or a salad made from tomatoes, cucumbers, sweet peppers, hot peppers, parsley, and fresh coriander. At times, hot sauce, slices of radishes and tomatoes, lettuce leaves, and pickles are added to produce gourmet sandwiches. Consumed in any fashion, these ancient hamburgers epitomize vegetarian dishes.
In the Middle East, both the patties and balls are also served as hors d'oeuvres, side dishes, main courses, and snacks — always with a bowl of tahini sauce for dipping. During Ramadan (the ninth month of the Muslim calendar), falafel are often eaten as part of the iftar, the meal that breaks the daily fast after sunset.
Making Falafel
The simplest method of making falafel is to purchase a ready-made powder from a Middle Eastern market or a health foods store. The directions on the package are usually easy to follow. However, the versions prepared from the powdered mixes cannot compare with those made by cooks in their own kitchens.
When making falafel, it is very important that the ingredients be rather dry; otherwise they will break up when fried or baked. After the beans are drained, they should, along with the onions and garlic, be dried on paper towels or in a strainer. Then, they should be ground until they become doughlike.
Although not common, falafel can be made from products other than broad beans and chickpeas then either fried or baked. When fried, falafel are delicious but not very healthful. On the other hand, they become a healthful and wholesome vegetarian food after a stint in the oven.
When baking falafel, add an extra teaspoon of baking powder to the recipe. Then, preheat an oven to 400 degrees, place the patties or balls in a well-greased baking pan, and bake for 30 minutes or until slightly brown.
All the following falafel recipes make approximately 50 patties that are two inches in diameter, and three patties would make a sufficient serving for a sandwich. Molds to make falafel patties are available at Middle Eastern stores, or you can form them into balls and flatten them into patties.
The recipes will make approximately 100 falafel balls, which are smaller than the patties and are usually served as appetizers along with drinks. If serving the falafel in this form, six balls would constitute one serving.
Tahini Salad
(Makes twelve 4-Tablespoon servings)
Goes well with all types of falafel.
- 2 medium tomatoes, diced into ¼-inch cubes
- 1 medium cucumber (approximately 6 inches), diced into ¼-inch cubes
- ½ cup finely chopped scallions
- 2 Tablespoons finely chopped fresh coriander leaves
- 2 cloves garlic, crushed
- 4 Tablespoons lemon juice
- 4 Tablespoons tahini (sesame seed paste)
- ⅓ cup water
- ½ teaspoon salt
- ½ teaspoon pepper
- ¼ teaspoon cumin
- 1/8 teaspoon cayenne
Place tomatoes, cucumbers, scallions, and coriander in a medium bowl and set aside.
Place remaining ingredients in a blender and blend for a minute. Pour over vegetables and toss.
Serve with falafel as a salad. If falafel are served in sandwiches, place up to 4 Tablespoons in each sandwich.
| Total calories per serving: 38 | Fat: 2 grams |
| Carbohydrates: 4 grams | Protein: 2 grams |
| Sodium: 98 milligrams | Fiber: 1 gram |
Broad Bean Falafel
(Serves approximately 16)
This is the most common type of falafel eaten throughout the world.
- 2 cups large dried broad (fava) beans
- Water to soak beans
- 2 medium onions, chopped
- 1 small bunch parsley, finely chopped
- ½ head peeled garlic, crushed
- 1 small hot pepper, chopped
- 1 cup finely chopped fresh coriander leaves
- 2 Tablespoons fine bread crumbs
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon cumin
- 1 teaspoon ground coriander seeds
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- A second teaspoon baking powder, if baking
- Vegetable oil spray for baking or vegetable oil for frying
Soak broad beans in water for 24 hours. Drain and shell beans by opening each bean's casing at the seam. Discard casings.
Place all ingredients, except oil, in a food processor and process into a smooth paste. Make sure the beans are very well ground. Allow paste to stand for 2 hours. Form paste into patties or, if to be served as hors d'oeuvres, into small balls.
If baking, preheat oven to 400 degrees. Spray a baking pan with oil. Space the patties or balls somewhat apart in the pan and bake for 30 minutes or until they turn slightly brown, turning once.
If frying, pour enough oil into a saucepan so that the oil is 2 to 4 inches deep. Deep fry patties or balls over medium-high heat until they turn light golden brown, turning them over once if needed. Drain falafel on paper towels.
Serve falafel with Tahini Salad as appetizers, in sandwiches, as a side dish, or as a main course.
If recipe is baked:
| Total calories per serving: 88 | Fat: 1 gram |
| Carbohydrates: 15 grams | Protein: 6 grams |
| Sodium: 300 milligrams | Fiber: 3 grams |
If recipe is fried:
| Total calories per serving: 203 | Fat: 14 grams |
| Carbohydrates: 15 grams | Protein: 6 grams |
| Sodium: 269 milligrams | Fiber: 3 grams |
Chickpea Falafel
(Serves approximately 16)
Next to broad beans, chickpeas are the most often utilized ingredient for making falafel.
- 2 cups dried chickpeas
- Water to soak chickpeas
- 1 bunch scallions, chopped
- 2 cups finely chopped parsley
- 6 cloves garlic, crushed
- 1 medium hot pepper, chopped
- 2 Tablespoons fine bread crumbs
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon cumin
- 1 teaspoon ground coriander seeds
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- A second teaspoon baking powder, if baking
- Vegetable oil spray for baking or vegetable oil for frying
Soak chickpeas in water for 24 hours and drain.
Place all ingredients, except oil, in a food processor and process into a smooth paste. Make sure the chickpeas are very well ground. Allow to stand for 2 hours. Form paste into patties or, if to be served as hors d'oeuvres, into small balls.
If baking, preheat oven to 400 degrees. Spray a baking pan with oil. Space the patties or balls somewhat apart in the pan and bake for 30 minutes or until they turn slightly brown, turning once.
If frying, pour enough oil into a saucepan so that the oil is 2 to 4 inches deep. Deep fry patties or balls over medium-high heat until they turn light golden brown, turning them over once if needed. Drain falafel on paper towels.
Serve falafel with Tahini Salad as appetizers, in sandwiches, as a side dish, or as a main course.
If recipe is baked:
| Total calories per serving: 111 | Fat: 2 grams |
| Carbohydrates: 18 grams | Protein: 6 grams |
| Sodium: 305 milligrams | Fiber: 5 grams |
If recipe is fried:
| Total calories per serving: 226 | Fat: 15 grams |
| Carbohydrates: 18 grams | Protein: 6 grams |
| Sodium: 275 milligrams | Fiber: 5 grams |
White Bean Falafel
(Serves approximately 16)
Any type of dried white beans, such as navy beans, can be used for this recipe.
- 2 cups dried white beans, any type
- Water to soak beans
- 1 small bunch parsley, finely chopped
- 1 small bunch scallions, chopped
- 6 cloves garlic, crushed
- 1 small hot pepper, chopped
- ½ cup finely chopped fresh coriander leaves
- 4 Tablespoons fine bread crumbs
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon cumin
- 1 teaspoon thyme
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- A second teaspoon baking powder, if baking
- Vegetable oil spray for baking or vegetable oil for frying
Soak beans in water for 24 hours and drain.
Place all ingredients, except oil, in a food processor and process into a smooth paste. Make sure the beans are very well ground. Allow to stand for 2 hours. Form paste into patties or, if to be served as hors d'oeuvres, into small balls.
If baking, preheat oven to 400 degrees. Spray a baking pan with oil. Space the patties or balls somewhat apart in the pan and bake for 30 minutes or until they turn slightly brown, turning once.
If frying, pour enough oil into a saucepan so that the oil is 2 to 4 inches deep. Deep fry patties or balls over medium-high heat until they turn light golden brown, turning them over once if needed. Drain falafel on paper towels.
Serve falafel with Tahini Salad as appetizers, in sandwiches, as a side dish, or as a main course.
If recipe is baked:
| Total calories per serving: 110 | Fat: 1 gram |
| Carbohydrates: 20 grams | Protein: 6 grams |
| Sodium: 307 milligrams | Fiber: 7 grams |
If recipe is fried:
| Total calories per serving: 225 | Fat: 14 grams |
| Carbohydrates: 20 grams | Protein: 6 grams |
| Sodium: 277 milligrams | Fiber: 7 grams |
Soybean Falafel
(Serves approximately 16)
This can be a very healthy type of falafel, if baked. Dry soybeans are available in health foods stores.
- 2 cups dried soybeans
- Water to soak soybeans
- 2 medium onions, chopped
- 2 cups finely chopped fresh coriander leaves
- 2 cups finely chopped parsley
- 6 cloves garlic, crushed
- 1 small hot pepper, chopped
- 4 Tablespoons fine bread crumbs
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon ground coriander seeds
- 1 teaspoon cumin
- 1 teaspoon nutmeg
- 1 ½ teaspoons baking powder
- An additional teaspoon baking powder, if baking
- 1 teaspoon baking soda
- Vegetable oil spray for baking or vegetable oil for frying
Soak soybeans in water for 24 hours and drain.
Place all ingredients, except oil, in a food processor and process into a smooth paste. Make sure the soybeans are very well ground. Allow to stand for 2 hours. Form paste into patties or, if to be served as hors d'oeuvres, into small balls.
If baking, preheat oven to 400 degrees. Spray a baking pan with oil. Space the patties or balls somewhat apart in the pan and bake for 30 minutes or until they turn slightly brown, turning once.
If frying, pour enough oil into a saucepan so that the oil is 2 to 4 inches deep. Deep fry patties or balls over medium-high heat until they turn light golden brown, turning them over once if needed. Drain falafel on paper towels.
Serve falafel with Tahini Salad as appetizers, in sandwiches, as a side dish, or as a main course.
If recipe is baked:
| Total calories per serving: 123 | Fat: 6 grams |
| Carbohydrates: 11 grams | Protein: 9 grams |
| Sodium: 324 milligrams | Fiber: 4 grams |
If recipe is fried:
| Total calories per serving: 238 | Fat: 19 grams |
| Carbohydrates: 11 grams | Protein: 9 grams |
| Sodium: 293 milligrams | Fiber: 4 grams |
Rice Falafel
(Serves approximately 16)
The cooked rice should be well cooked — it holds together better, especially if the falafel are fried.
- 6 cups cooked white or brown rice
- 1 bunch scallions, chopped
- 6 cloves garlic, crushed
- 2 Tablespoons finely chopped fresh coriander leaves
- 2 teaspoon oregano
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon ground coriander seeds
- 1 teaspoon ground ginger
- ¼ teaspoon cayenne
- 2 Tablespoons flour
- 2 teaspoons baking soda
- 1 teaspoon baking powder, if baking
- Vegetable oil spray for baking or vegetable oil for frying
Place all ingredients, except oil, in a food processor and process into a smooth paste. Form paste into patties or, if to be served as hors d'oeuvres, into small balls.
If baking, preheat oven to 400 degrees. Spray a baking pan with oil. Space the patties or balls somewhat apart in the pan and bake for 30 minutes or until they turn slightly brown.
If frying, pour enough oil into a saucepan so that the oil is 2 to 4 inches deep. Deep fry patties or balls over medium-high heat until they turn light golden brown, turning them over once if needed. Drain falafel on paper towels.
Serve falafel with Tahini Salad as appetizers, in sandwiches, as a side dish, or as a main course.
If recipe is baked:
| Total calories per serving: 96 | Fat: 1 gram |
| Carbohydrates: 19 grams | Protein: 2 grams |
| Sodium: 335 milligrams | Fiber: 2 grams |
If recipe is fried:
| Total calories per serving: 211 | Fat: 14 grams |
| Carbohydrates: 19 grams | Protein: 2 grams |
| Sodium: 305 milligrams | Fiber: 2 grams |
Lentil Falafel
(Serves approximately 16)
This is a tasty falafel that can rival the classic broad bean and chickpea varieties.
- 2 cups dried lentils
- Water to soak lentils
- 1 bunch scallions, chopped
- ½ head peeled garlic, crushed
- 4 Tablespoons finely chopped fresh coriander leaves
- 1 medium hot pepper, chopped
- 2 teaspoons cumin
- 1 teaspoon salt
- 1 teaspoon pepper
- ½ teaspoon allspice
- 2 Tablespoons fine bread crumbs
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- A second teaspoon baking powder, if baking
- Vegetable oil spray for baking or vegetable oil for frying
Soak beans in water for 24 hours and drain.
Place all ingredients, except oil, in a food processor and process into a smooth paste. Make sure the lentils are very well ground. Allow to stand for 2 hours. Form paste into patties or, if to be served as hors d'oeuvres, into small balls.
If baking, preheat oven to 400 degrees. Spray a baking pan with oil. Space the patties or balls somewhat apart in the pan and bake for 30 minutes or until they turn slightly brown, turning once.
If frying, pour enough oil into a saucepan so that the oil is 2 to 4 inches deep. Deep fry patties or balls over medium-high heat until they turn light golden brown, turning them over once if needed. Drain falafel on paper towels.
Serve falafel with Tahini Salad as appetizers, in sandwiches, as a side dish, or as a main course.
If recipe is baked:
| Total calories per serving: 96 | Fat: 1 gram |
| Carbohydrates: 16 grams | Protein: 7 grams |
| Sodium: 297 milligrams | Fiber: 3 grams |
If recipe is fried:
| Total calories per serving: 211 | Fat: 14 grams |
| Carbohydrates: 16 grams | Protein: 7 grams |
| Sodium: 266 milligrams | Fiber: 3 grams |
Corn Falafel
(Serves approximately 16)
This type of falafel has the touch of Mexico.
- 2 cups cornmeal
- Water to soak cornmeal
- 3 medium onions, chopped
- 4 Tablespoons finely chopped fresh coriander leaves
- 1 cup flour
- 2 teaspoons garlic powder
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon ground coriander seeds
- 1 teaspoon paprika
- ¼ teaspoon cayenne
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- A second teaspoon baking powder, if baking
- Vegetable oil spray for baking or vegetable oil for frying
Soak cornmeal in water overnight. Press water out by hand to drain.
Place all ingredients, except oil, in a food processor and process into a smooth paste. Allow to stand for 2 hours. Form paste into patties or, if to be served as hors d'oeuvres, into small balls.
If baking, preheat oven to 400 degrees. Spray a baking pan with oil. Space the patties or balls somewhat apart in the pan and bake for 30 minutes or until they turn slightly brown, turning once.
If frying, pour enough oil into a saucepan so that the oil is 2 to 4 inches deep. Deep fry patties or balls over medium-high heat until they turn light golden brown, turning them over once if needed. Drain falafel on paper towels.
Serve falafel with Tahini Salad as appetizers, in sandwiches, as a side dish, or as a main course.
If recipe is baked:
| Total calories per serving: 98 | Fat: 1 gram |
| Carbohydrates: 20 grams | Protein: 2 grams |
| Sodium: 291 milligrams | Fiber: 2 grams |
If recipe is fried:
| Total calories per serving: 213 | Fat: 14 grams |
| Carbohydrates: 20 grams | Protein: 2 grams |
| Sodium: 261 milligrams | Fiber: 2 grams |
Bulgur Falafel
(Serves approximately 16)
Falafel made with bulgur is tasty, whether eaten hot or cold.
- 1 ½ cups medium bulgur
- Warm water to soak bulgur
- 3 medium onions, chopped
- 4 cloves garlic, crushed
- 4 Tablespoons finely chopped fresh coriander leaves
- 1 cup mashed potatoes
- 1 cup flour
- 2 teaspoons oregano
- 1 teaspoons salt
- 1 teaspoon pepper
- 1 teaspoon cumin
- 1 teaspoon nutmeg
- ¼ teaspoon cayenne
- 1 teaspoon baking soda
- 1 teaspoon baking powder, if baking
- Vegetable oil spray for baking or vegetable oil for frying
Soak bulgar in water for 20 minutes. Press water out through a strainer.
Place all ingredients, except oil, in a food processor and process into a smooth paste. Allow to stand for 2 hours. Form paste into patties or, if to be served as hors d'oeuvres, into small balls.
If baking, preheat oven to 400 degrees. Spray a baking pan with oil. Space the patties or balls somewhat apart in the pan and bake for 30 minutes or until they turn slightly brown, turning once.
If frying, pour enough oil into a saucepan so that the oil is 2 to 4 inches deep. Deep fry patties or balls over medium-high heat until they turn light golden brown, turning them over once if needed. Drain falafel on paper towels.
Serve falafel with Tahini Salad as appetizers, in sandwiches, as a side dish, or as a main course.
Note: If paste is a little soft, add more flour.
If recipe is baked:
| Total calories per serving: 102 | Fat: 1 gram |
| Carbohydrates: 21 grams | Protein: 3 grams |
| Sodium: 292 milligrams | Fiber: 2 grams |
If recipe is fried:
| Total calories per serving: 217 | Fat: 14 grams |
| Carbohydrates: 21 grams | Protein: 3 grams |
| Sodium: 262 milligrams | Fiber: 2 grams |
Habeeb Salloum is a regular contributor to Vegetarian Journal and the author of Arab Cooking on a Saskatchewan Homestead: Recipes and Recollections.
