Jeffrey Salazar
Falafel is a beloved staple of Mediterranean cuisine, and it fits seamlessly into the Mediterranean diet. The Mediterranean diet is based on the traditional foods eaten in countries such as Italy and Greece, and it is widely recognised for its health benefits, focusing on whole foods, lean proteins, and heart-healthy fats. Falafel is a popular Middle Eastern fast food, made of a mixture of chickpeas or fava beans, fresh herbs, and spices, formed into small patties or balls. It is often served in sandwich form with a drizzle of tahini and a salad, or as part of a mezze spread.
| Characteristics | Values |
|---|---|
| Origin | Mediterranean (Egypt), Israel, Italy, Greece |
| Main Ingredient | Chickpeas or fava beans |
| Other Ingredients | Fresh herbs, spices, olive oil, tahini, garlic, onion, salt, cumin, coriander, black pepper, cayenne pepper, cardamom |
| Preparation | Fried or Baked |
| Health Benefits | High-quality plant-based protein, fiber-rich ingredients, healthy fats, essential vitamins and minerals |
| Dietary Suitability | Vegan, vegetarian, cholesterol-free |
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What You'll Learn
Falafel is a staple of Mediterranean cuisine
The traditional vegan falafel is low in fat and cholesterol, especially when fried in grapeseed oil. The use of chickpeas provides a good source of plant-based protein, fibre, and essential nutrients, making falafel an excellent choice for those following a Mediterranean diet, which focuses on whole foods, lean proteins, and heart-healthy fats.
Falafel is often served in sandwich form, stuffed into a pita pocket with hummus and tahini sauce, and accompanied by a Mediterranean salad. This combination of falafel with fresh ingredients such as tomatoes, lettuce, and pickles creates a filling and nutritious meal.
The versatility of falafel allows for various serving options, including as a side dish or as part of a mezze spread. It can be enjoyed immediately after cooking or frozen for later consumption.
The simplicity of ingredients and preparation, along with its nutritional benefits, have contributed to falafel's popularity as a staple in Mediterranean cuisine and a favourite among those adhering to the Mediterranean diet.
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How to make falafel
Falafel is a popular dish in the Mediterranean diet, and you can easily make it at home. Here's a step-by-step guide on how to make delicious falafel:
Start by soaking dried chickpeas overnight. The ideal time for soaking is around 12 hours, but if you're short on time, you can soak them for a minimum of 8 hours. This step is crucial as it helps to soften the chickpeas and ensure a smooth falafel mixture.
After soaking, drain and rinse the chickpeas thoroughly. You'll then want to peel the chickpeas, which might seem tedious, but it ensures a smoother and greener falafel. Don't worry if a few chickpeas remain unpeeled; it won't affect the taste. Next, grab a food processor and add the chickpeas, along with fresh parsley, cilantro, onion, garlic, and spices like cumin, coriander, and red pepper flakes. You can also add a touch of baking powder and flour (either all-purpose or chickpea flour) to help bind the mixture.
Pulse the ingredients in the food processor until they are well combined and have a paste-like consistency. Be careful not to over-process, as you still want some texture to the mixture. Once the falafel mixture is ready, cover and refrigerate for at least 30 minutes to help them firm up. This step also helps the flavors meld together beautifully.
When you're ready to cook, heat up some oil in a deep pan or pot. The ideal temperature for frying falafel is around 350-360°F (180-185°C). Use a falafel scoop or a tablespoon to carefully drop portions of the falafel mixture into the hot oil. Fry in batches to avoid overcrowding the pan, which can lower the oil temperature and result in greasy falafel. Fry the falafel for a few minutes on each side until they are golden brown and cooked through.
Once they're done, remove the falafel from the oil and drain on a paper towel-lined plate to absorb any excess oil. Serve your freshly made falafel in pita bread or wraps with toppings like tahini sauce, pickled vegetables, fresh tomatoes, and lettuce. You can also enjoy them as a side dish or snack with a variety of dips and sauces.
Falafel is best served fresh, but you can also store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven or a toaster oven to regain their crispiness. Now you can enjoy this delicious and nutritious Mediterranean treat anytime!
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The Mediterranean diet
Falafel is a popular plant-based protein option, making it an essential dish in vegetarian and vegan diets. It fits well within the Mediterranean diet's focus on whole foods, lean proteins, and heart-healthy fats. When cooked in olive oil, falafel contributes to a healthy intake of fats, supporting heart health.
A traditional recipe for falafel includes chickpeas, fresh parsley, garlic, onion, salt, cumin, coriander, black pepper, cayenne pepper, and a pinch of cardamom. This combination of herbs, vegetables, and spices is heavily plant-based, making falafel a nutrient-rich food.
Israeli falafel, in particular, is considered a national dish and a popular "fast food" served by street vendors. It is packed with heart-healthy ingredients and can be served in a pita pocket with hummus and tahini sauce, alongside a fresh salad.
Preparing falafel at home typically involves soaking dried chickpeas, processing them with herbs and spices, shaping them into patties or balls, and then frying or baking them. They can be served immediately after cooking or stored in the freezer for later consumption.
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Falafel as a source of plant-based protein
Falafel is a popular Middle Eastern dish made from chickpeas or fava beans, fresh herbs, and spices formed into small patties or balls. It is a vegan dish made with simple, everyday ingredients. Falafel is a good source of plant-based protein and is often served in sandwich form with a drizzle of tahini and a Mediterranean salad, along with slices of roasted or fried eggplant.
Falafel is a great dish to encourage people to eat more plant-based meals, which benefit the body and the environment. It is high in protein and fiber from the chickpeas (one cup of which has 15 grams of protein and 14 grams of fiber). Chickpeas also contain a lot of iron, folate, magnesium, and phosphorus, and B vitamins. The various spices in falafel, like cumin, coriander, and cardamom, are also full of disease-fighting antioxidants.
Falafel is a nutritious and healthy food option. It is relatively low in cholesterol and low on the glycemic index scale. The fiber in falafel helps regulate blood sugar levels, which is crucial for maintaining consistent energy and reducing the risk of type 2 diabetes. It also supports heart health by helping to lower cholesterol levels.
Falafel is a versatile food that can be included in various dishes, from salads to wraps, and can be cooked by frying or baking. It is best served immediately after cooking, but it can also be frozen and cooked later.
Incorporating falafel into a balanced diet is easy due to its combination of protein, fiber, and other essential nutrients. It provides a versatile base that complements a variety of healthy eating patterns.
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How to serve falafel
Falafel is a popular Middle Eastern dish that can be served in a variety of ways. Here are some ideas on how to serve falafel:
As a Sandwich
Falafel is commonly served in sandwich form, tucked inside a pita. You can also use other types of bread such as naan or homemade whole wheat pita. Spread some hummus or tzatziki on the bread, add the falafel, and top it with Mediterranean salad, roasted or fried eggplant, pickled red cabbage, or sliced cucumbers.
As a Bowl
Create a falafel bowl by placing the baked falafel in the centre of a platter and distributing a salad of your choice around it. You can also add other ingredients like hummus, olives, pickles, tomatoes, cucumbers, onions, radishes, and feta cheese. For a grain base, use rice or quinoa.
As a Side
Falafel can be served as a side dish alongside other plates or as part of a mezze spread. It pairs well with dips like hummus, tzatziki, or tahini sauce. Pita chips or naan bread are great for dipping into these sauces.
Cooking Methods
Falafel can be fried, baked, or air-fried. It is best served immediately after cooking, but you can also freeze uncooked falafel patties and cook them directly from frozen.
There are many ways to enjoy falafel, and it is a versatile dish that can be customised to your taste. Experiment with different ingredients and serving styles to find your preferred way of enjoying this popular Mediterranean treat!
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Frequently asked questions
Falafel is a deep-fried or baked patty made from ground chickpeas or fava beans. It is seasoned with herbs and spices and is known for its crispy texture and rich flavor.
Yes, falafel is a beloved staple of Mediterranean cuisine. It is especially popular in Israel, though it originated from a variety of Mediterranean cuisines across the Middle East, including Egypt.
The Mediterranean diet is based on the traditional foods that people used to eat in countries such as Italy and Greece. It focuses on whole foods, lean proteins, and heart-healthy fats.
Yes, falafel is a nutritional powerhouse that seamlessly fits into a balanced Mediterranean diet. It is a good source of plant-based protein, fiber, and essential nutrients, making it an excellent choice for those following a healthy lifestyle or vegetarian/vegan diet.
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