Lebanese Chickpea Falafel Recipe – Healthy Non-Fried Version
A delicious and nutritious Middle Eastern street food made from chickpeas, perfect for a high-protein vegetarian diet.
Description:
The Lebanese Chickpea Falafel is a vibrant and wholesome dish originating from the Middle East. This simple yet flavorful recipe combines chickpeas with a variety of fresh herbs and spices, making it a savory and protein-packed option for vegetarians. While traditional falafel is deep-fried, this healthy non-fried version retains all the crispy texture and authentic flavor, offering a lighter alternative. Whether served as a starter or nestled in pita bread for a quick sandwich or wrap, these falafels are perfect for any occasion. They’re also paired wonderfully with classic accompaniments like tabbouleh salad, hummus, or a tangy yogurt sauce.
Cuisine: Mediterranean
Course: Main Course
Diet: High Protein, Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Kabuli Chana (White Chickpeas) | 3 cups (soaked for 8 hours) |
| Gram flour (besan) | 2 tablespoons |
| Garlic | 6 cloves, chopped |
| Onion | 1, finely chopped |
| Cumin powder (Jeera) | 1 teaspoon |
| Black pepper powder | 1/2 teaspoon |
| Red chili powder | 1/2 teaspoon |
| Salt | 1-1/2 teaspoons, or to taste |
| Parsley leaves | 1 cup, finely chopped (or substitute with coriander) |
| Oil (for frying) | As needed for frying |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 7 grams |
| Carbohydrates | 18 grams |
| Fiber | 5 grams |
| Fat | 3 grams |
| Sodium | 220 mg |
| Iron | 2 mg |
Preparation Time
15 minutes (Excludes soaking time)
Cooking Time
30 minutes
Instructions:
-
Prepare the Chickpeas:
Begin by soaking the chickpeas (Kabuli Chana) in water for at least 8 hours or overnight. After soaking, drain the water thoroughly. The chickpeas must be well-drained to avoid excess moisture in the falafel batter. -
Blend the Ingredients:
In a food processor, combine the soaked chickpeas, parsley, cumin powder, black pepper, red chili powder, garlic, and salt. The key to a great falafel is to avoid adding any water, as the chickpeas will release moisture naturally. If you’re using a food processor, it will make this process easier, ensuring a smooth yet coarse texture. For better results, use a food processor or a high-powered blender to create a coarse paste. If you’re using a regular mixer, blend in small batches. -
Add the Onion:
Once the mixture is blended to a coarse consistency, transfer it into a large mixing bowl. Add the finely chopped onion to the mixture and combine well. Taste the mixture and adjust the salt and spices as needed. If the mixture feels too sticky, you can add a tablespoon of gram flour (besan) to help bind it together. -
Shape the Falafel:
Divide the falafel mixture into small portions, roughly the size of a ping-pong ball. Flatten each portion slightly with your hands to form a patty-like shape. You can also shape them into small discs if preferred. -
Fry the Falafel:
To fry, heat a generous amount of oil in a pan over medium heat. Once the oil is hot, carefully place 3-4 falafels at a time into the pan. Avoid overcrowding the pan, as it may cause the falafel to cook unevenly. Fry them for about 3-4 minutes on each side or until they turn golden brown and crisp. Make sure to adjust the heat so the falafel cook evenly without burning. You may need to flip them a couple of times to achieve an even golden-brown color. -
Serve and Enjoy:
Once the falafel is golden and crispy, remove them from the oil and place them on a plate lined with paper towels to drain excess oil. Serve these crispy falafels warm with tabbouleh salad, hummus, and pita bread for a complete meal. You can also serve them in a wrap with your favorite fresh veggies and sauces.
Tips for Perfect Falafel:
- Soak the Chickpeas Properly: Be sure to soak the chickpeas long enough, as this helps achieve the right texture. Do not use canned chickpeas, as they contain too much moisture, which affects the falafel’s texture.
- Don’t Overblend: The mixture should be coarse and slightly crumbly, not smooth like a dough. Over-blending can lead to dense falafel.
- Test the Mixture: Before frying all the falafels, fry a small test ball to check the texture and taste. If it falls apart, add more gram flour to help bind the mixture together.
- Use Fresh Herbs: Parsley is the traditional herb used, but you can experiment with cilantro (coriander) if you prefer a different flavor.
Serving Suggestions:
Serve these crispy Lebanese chickpea falafels with any of the following for a complete, delicious meal:
- Tabbouleh Salad – A fresh, tangy salad made with bulgur, parsley, tomatoes, and lemon juice.
- Hummus – Creamy, smooth hummus is the perfect dipping sauce.
- Pita Bread or Wraps – Use as a filling for a satisfying sandwich or wrap.
- Tahini Sauce – A drizzle of tahini sauce adds a rich, nutty flavor.
- Pickles and Fresh Veggies – A side of crunchy pickled vegetables or fresh tomatoes and cucumber completes the meal.
Enjoy this healthy, protein-packed Lebanese Chickpea Falafel as a main dish, appetizer, or snack. With its crispy exterior and flavorful interior, it’s sure to be a hit with your family and friends, whether served as part of a Middle Eastern feast or as a quick weekday meal.
