Vegetable falafels are a delicious and healthy twist on the traditional chickpea-based falafel. They’re crispy on the outside, tender on the inside, and packed with vegetables and herbs. These falafels can be served in pita bread, over a salad, or as an appetizer with a dipping sauce. Here’s a simple recipe for vegetable falafels:
Ingredients:
- 1 1/2 cups cooked chickpeas (or 1 can, drained and rinsed)
- 1 carrot, grated
- 1 zucchini, grated and squeezed to remove excess moisture
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon smoked paprika (optional)
- 2-3 tablespoons all-purpose flour (or chickpea flour for a gluten-free option)
- 1 teaspoon baking powder
- Salt and pepper, to taste
- 2 tablespoons olive oil (for pan-frying or brushing if baking)
Instructions:
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Prepare Vegetables: Grate the carrot and zucchini. Place the grated zucchini in a clean kitchen towel and squeeze out as much excess moisture as possible. Finely chop the onion, garlic, parsley, and cilantro.
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Mash Chickpeas: In a large bowl, mash the chickpeas with a fork or potato masher until mostly smooth, leaving a few chunks for texture.
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Mix Ingredients: Add the grated carrot, zucchini, onion, garlic, parsley, cilantro, cumin, coriander, turmeric, smoked paprika (if using), flour, baking powder, salt, and pepper to the mashed chickpeas. Mix well until all the ingredients are combined and form a dough-like consistency. If the mixture is too wet, add a bit more flour.
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Shape the Falafels: Using your hands, form the mixture into small balls or patties (about 1-2 inches in diameter).
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Cook the Falafels:
- Pan-Frying: Heat the olive oil in a large skillet over medium heat. Add the falafel balls or patties and cook for about 3-4 minutes per side, until golden brown and crispy. Drain on paper towels to remove excess oil.
- Baking: Preheat your oven to 375°F (190°C). Place the falafels on a baking sheet lined with parchment paper and brush them with a little olive oil. Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.
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Serve: Serve the vegetable falafels warm in pita bread with lettuce, tomato, and tahini sauce, or on a salad with your favorite dressing. They also make a great appetizer with a yogurt-based dip or hummus.
Tips:
- Customizable Vegetables: Feel free to swap in other vegetables like spinach, sweet potato, or beetroot for the carrot and zucchini.
- Freezing: You can freeze uncooked falafels. Simply shape them into balls or patties and freeze them on a baking sheet. Once frozen, transfer them to a resealable bag. When ready to cook, just bake or pan-fry from frozen.
- Dipping Sauces: Serve with tahini sauce, tzatziki, or hummus for a flavorful dip.
Enjoy your vegetable falafels—a nutritious, flavorful dish that's perfect for any meal!
