Delicious Spinach Falafels
Healthy and Flavorful Mediterranean Appetizer
Delicious Spinach Falafels are a wholesome and vibrant dish originating from the Middle Eastern region, where falafels are cherished for their ability to blend a variety of flavors and textures. Traditionally deep-fried, these falafels can also be grilled, baked, or even cooked in a paniyaram pan, allowing for a wide range of culinary versatility to suit every preference. With the earthy flavor of kala chana (brown chickpeas), fresh greens like spinach, mint, and parsley, and aromatic spices such as cumin and coriander, these falafels are as nutritious as they are flavorful. Serve them over a fresh salad, wrap them in a pita bread, or pair them with a rich, creamy tahini yogurt sauce for a perfect Mediterranean-inspired meal.
Ingredients
| Ingredients | Quantity |
|---|---|
| Kala Chana (Brown Chickpeas), soaked & cooked | 1 1/2 cup |
| Spinach, cleaned | 2 cups |
| Coriander (Dhania) Seeds, finely chopped | 2 tablespoons |
| Mint Leaves (Pudina), finely chopped | 2 tablespoons |
| Parsley leaves | 2 tablespoons |
| Lemon juice | 1 tablespoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Cumin powder (Jeera) | 1 1/2 teaspoons |
| Garlic | 2-3 cloves |
| Onion, finely chopped | 1 cup |
| Red Chilli flakes | 2-3 teaspoons |
| Black pepper powder | 1/4 teaspoon |
| Salt | To taste |
| Extra Virgin Olive Oil | As needed |
| For Salad | |
| Tomatoes, halved and sliced | 2 |
| Cucumber, halved and sliced | 2 |
| Onion, halved and sliced | 1 |
| Coriander (Dhania) Leaves, chopped | 2 sprigs |
| Lemon | 1/2 |
| Salt and Pepper | To season |
| For the Sauce | |
| Avocado | 1 |
| Curd (Dahi / Yogurt) | 1 cup |
| Tahini | 3 tablespoons |
| Garlic | 2 cloves |
| Salt | 1 pinch |
| Whole Black Peppercorns, cracked | 1/4 teaspoon |
| Lemon juice | 1 1/2 tablespoons |
Allergen Information
- Common Allergens: This recipe contains chickpeas, which are a legume. Although it is naturally gluten-free, always verify if tahini and yogurt are gluten-free, especially for those with gluten sensitivities.
- Dairy: This recipe includes dairy in the form of yogurt. To make it dairy-free, substitute the yogurt with a plant-based alternative, such as coconut yogurt or almond milk yogurt.
- Sesame: The tahini in the sauce is made from sesame seeds, which is important to note for individuals with sesame allergies.
Dietary Preferences
- Vegetarian: This recipe is entirely vegetarian, making it suitable for those following a vegetarian diet.
- Vegan Option: For a vegan version, simply replace the yogurt with a plant-based alternative, and ensure the tahini used is without any added dairy.
- Gluten-Free: The recipe is naturally gluten-free. Be sure to use gluten-free pita bread or serve the falafel with a salad for a gluten-free meal.
Preparation Instructions
-
Prepare the Chickpeas: Begin by draining the soaked and cooked kala chana (brown chickpeas) to remove excess moisture. This is crucial to ensure the falafel mixture binds well and does not become too soggy.
-
Blend the Falafel Ingredients: In a food processor, add the cooked chickpeas, spinach, coriander seeds, mint leaves, parsley, lemon juice, coriander powder, cumin powder, garlic, and red chilli flakes. Process everything into a coarse paste, being careful not to puree it too finely. Transfer this mixture into a mixing bowl. Then, stir in the finely chopped onions, and season with salt and black pepper to taste. Mix everything well until combined.
-
Shape the Falafels: Once the falafel mixture is prepared, shape it into small balls or patties. Flatten them gently with your palms to create a round, slightly flattened shape.
-
Cook the Falafels: Heat a grill pan or skillet over medium flame and drizzle with olive oil. Place the falafel patties on the pan and cook for about 5-7 minutes on each side, until they are golden brown and crispy. If you like a char-grilled finish, smear a little oil over the top and cook on high heat for the last minute, flipping the falafels to get an even crisp.
-
Prepare the Sauce: While the falafels are cooking, blend all the sauce ingredients—avocado, yogurt, tahini, garlic, salt, black pepper, and lemon juice—until smooth. Taste and adjust seasoning if necessary. Store the sauce in the refrigerator until ready to serve.
-
Prepare the Salad: For the salad, mix the sliced tomatoes, cucumber, onion, and chopped coriander leaves in a large bowl. Squeeze lemon juice over the salad and season with salt and pepper to taste. Toss everything together gently.
-
Assemble the Dish: Once the falafels are ready, arrange them on a bed of prepared salad. Drizzle the creamy yogurt-tahini sauce generously over the top. For added flavor, you can serve the falafels wrapped in warm pita bread with the salad and sauce, or alongside your favorite Mediterranean sides like hummus or baba ganoush.
Nutritional Information
Per Serving (Approx. 4 falafels + 1 serving of salad and sauce)
- Calories: 350-400 kcal
- Protein: 12g
- Carbohydrates: 40g
- Fats: 18g
- Fiber: 8g
- Sugar: 5g
- Sodium: 300mg
Note: Nutritional values are estimates based on typical ingredient quantities and may vary depending on exact measurements, cooking methods, and specific brands of ingredients used.
Cooking Tips & Variations
- Texture: For a smoother texture, you can pulse the chickpeas more finely in the food processor. However, leaving it a bit chunky gives the falafel a more rustic, satisfying bite.
- Make-Ahead: You can prepare the falafel mixture and refrigerate it for a few hours before cooking. This helps the flavors meld and improves the texture of the falafels.
- Freezing: If you have leftover falafel mixture or want to prepare them ahead of time, you can freeze the uncooked falafel balls. Simply place them on a baking sheet and freeze until solid, then transfer to an airtight container. When ready to cook, simply fry, grill, or bake them from frozen.
- Grilling: For a smoky, grilled flavor, use a barbecue or grill pan, especially if you’re cooking outdoors.
- Serving Suggestions: Serve these falafels with a side of pickled vegetables or in a wrap with a light salad and tahini sauce for a satisfying meal.
Conclusion
Delicious Spinach Falafels are a nutritious, flavorful dish that can fit into a variety of dietary preferences, whether you’re looking for a vegetarian appetizer, a quick lunch, or a party snack. With the richness of chickpeas and the freshness of herbs and greens, these falafels are a delightful addition to any Mediterranean-inspired meal. Pair them with a tangy yogurt-tahini sauce and a crunchy salad for a refreshing and satisfying experience. Whether served as a snack, in pita bread, or as a side to a larger meal, these falafels are sure to be a hit!
