Recipe: Flavorful Falafels

Frying Falafels © Maureen Leong-Kee

Falafels are a fantastic vegetarian dish that doesn't make you feel like you're eating vegetarian. They are made with chickpeas, fresh herbs and spices and are hearty patties packed with lots of flavor. Falafels are easy to make and super healthy.

Here's an easy recipe that you can throw together for a quick dinner or if you want to make a savory, vegetarian-friendly finger food for a party.

Ingredients: (Makes 10 medium falafels)

• 3 cups chickpeas (~1 1/2 15-oz cans)
• 1/3 cup onion (small dice)
• 1 cup fresh flat-leaf parsley (larger stems mostly removed)
• 1/2 cup fresh cilantro leaves (larger stems mostly removed)
• 2 cloves garlic (pressed)
• 1 tsp baking soda
• 2 tsp ground cumin
• 2 tsp ground coriander
• 1 tsp salt
• 1/2 tsp garlic salt
• 1 tsp pepper
• 1 large egg
• 1 Tbsp lemon juice
• 1 1/2 Tbsp. olive oil
• 1 1/2 cup breadcrumbs

Place onion, herbs, garlic, baking soda, spices, egg, lemon juice and olive oil into a food processor. (There's no need to pre-chop the herbs since you will be chopping them in the food processor). Pulse until herbs are chopped and egg is blended in. Add chickpeas and blend until a smooth paste. (Some chunks are ok). In a separate large bowl, place the breadcrumbs. Add the chickpea paste mixture into the breadcrumbs and stir until well blended.

In a medium to large pan, pour enough olive oil to cover the surface of the pan. (There should be about 1/4 inch deep layer of oil). Heat the pan on medium to medium-high heat, depending on your burner. Once the oil is heated, put about 2 heaping tablespoons of the chickpea mixture into your hand and roll it into a ball. Then flatten the ball to make a 3/4-inch thick patty. Place the patty in the oil and fry about 2 to 3 minutes on each side or until golden brown. Continue to make falafel patties and placing them into the hot pan until all of the mixture is gone.

For a healthier option, you can bake the falafels in the oven. Pre-heat the oven to 350 degrees. Brush olive oil on a cookie sheet or spray with oil cooking spray. (You may want to line the cookie sheet with foil for easier clean up). Form the falafel patties as in the instructions above. Place the patties onto the cookie sheet, and then brush the tops with olive oil (or cooking spray). Place the cookie sheet full of falafel patties into the oven and bake until golden brown (about 10 minutes).

Serving Suggestions:

Serve the falafels in a pita with tzatiki on top; maybe add a couple of slices of fresh tomato and a leaf of romaine lettuce. Or try to spice up a salad by toping mixed field greens with the falafels and tzatziki or tahini. Or simply eat the falafels on their own with a side of tabbouleh and hummus and Greek olives.

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