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Festival Foods

Classic Falafel

Falafel is a super flavorful, plant-based patty packed with fresh herbs and spices. This Middle Eastern classic is traditionally deep fried, but we've lightened it up by using an air fryer (or oven)! Enjoy this Classic Falafel on its own, on a salad or stuffed into a whole wheat pita for a delicious meal any time of day. 

Classic Falafel

Ingredients:

  • 1 ½ cups dry chickpeas
  • ½ cup chopped fresh parsley
  • ½ cup chopped fresh cilantro
  • ½ cup chopped white onion
  • 7 cloves garlic
  • 2 Tbsp. flour (gluten free flour for gluten free)
  • ½ tsp. sea salt
  • 1 Tbsp. ground cumin
  • ⅛ tsp. ground cardamom
  • 1 tsp. ground coriander
  • ⅛ tsp. cayenne pepper

Directions:

  1. Overnight soak: Place dried chickpeas in a large bowl and cover with 1 inch of water. Let sit, uncovered, for 20-24 hours. Drain thoroughly. Quick soak: Rinse chickpeas in a strainer and add to a large pot. Cover with 2 inches of water and bring to a boil. Let boil for 1 minute, cover pot and remove from heat. Let stand for 1 hour. Drain thoroughly. 
  2. In the bowl of a food processor, add parsley, cilantro, onion and garlic. Mix until well combined. 
  3. Add soaked chickpeas, flour, salt, cumin, cardamom, coriander and cayenne to food processor. Pulse until ingredients form a rough, coarse meal. Scrape down sides of food processor occasionally. 
  4. Place mixture into a bowl, cover and refrigerate for 1-2 hours to allow flavors to come together.
  5. Once cooled, remove from refrigerator and form into 1½-inch balls; flatten balls slightly to form patties.
  6. Preheat air fryer to 400°F. Lightly spray fryer basket with oil. 
  7. Place falafel into basket, being careful not to overcrowd. Cook for 10 minutes, turning halfway through. Repeat with remaining falafel. 
  8. Serve falafel on their own, with hummus, on a salad or with pita. 

Oven Directions:

  1. Follow steps 1-5, above.
  2. Preheat oven to 375°F and lightly grease a baking sheet with oil. 
  3. Place falafel patties on greased baking sheet and brush the tops with olive oil.
  4. Bake for 15 minutes, flip over and bake for an additional 10 minutes, or until golden brown. 
  5. Serve falafel on their own, with hummus, on a salad or with pita. 

Yield: 8 servings

*Per Serving: Calories 150, Total Fat 2.5g (Saturated 0g, Trans 0g), Cholesterol 0mg, Sodium 160mg, Total Carbohydrate 25g (Dietary Fiber 7g), Protein 8g, Vitamin D 0%, Calcium 4%, Iron 15%, Potassium 6%

*Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.

Classic Falafel

Have a question about nutrition? Our Mealtime Mentors would love to help! Reach out at AskFestivalDietitians.com or find them on FacebookInstagramPinterest and Twitter.

Disclaimer: The information provided here is intended for general information only. It is not intended as medical advice. Health information changes frequently as research constantly evolves. You should not rely on any information gathered here as a substitute for consultation with medical professionals. Information may not be reproduced without permission from Festival Foods. We strongly encourage guests to review the ingredient lists of suggested products before purchasing to ensure they meet individual dietary needs. All products not available at all Festival locations. 

 

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