Carrot falafel with tahini yogurt dipping sauce

Ingredients

• 400 g | 14 ozchickpeas (from 2 tins, drained and rinsed)
• 200 g | 7 ozgrated carrots (about 2 medium)
• 1 smallonion, roughly chopped
• 2 clovesgarlic, roughly chopped
• 1 largeegg
• juice and zest of ½lemon
• A few dropsTabasco
• 60 g | 2 ozplain flour
• 1 tspsalt
• 1 tspground cumin
• ½ tspbaking powder
• 1 tbspcoriander leaves (cilantro)
• 300 g | 2 cupspanko breadcrumbs, divided
• To frysunflower oil
• 200 g | 7 ozGreek yoghurt
• 2 tbsptahini
• 2 tbspolive oil
• Juice of ½lemon
• 1 tbspchopped coriander leaves (cilantro)
• 1 clovegarlic, minced
• ½ tsp or to tastesalt

Instructions

1. 1

   Blend the mixture

   Put the chickpeas, carrots, onion, garlic, egg, lemon juice and zest, Tabasco, flour, salt, baking powder, cumin and coriander in a food processor. Blend just until the ingredients come together.

2. 2

   Add breadcrumbs

   Transfer the mixture to a bowl and stir in 150 g (1 cup) of the breadcrumbs.

3. 3

   Shape the falafel

   Shape the mixture into balls, using about 1 tablespoon for each.

4. 4

   Coat in crumbs

   Put the remaining breadcrumbs in a shallow bowl and roll the falafel in them to coat.

5. 5

   Heat the oil

   Fill a large pot about halfway with sunflower oil and heat it to 180°C (350°F). Check the temperature with a digital thermometer.

6. 6

   Fry until golden

   Fry the falafel in batches for about 2 minutes, until crisp and golden. Drain on kitchen paper.

7. 7

   Mix the dipping sauce

   Put all the dipping sauce ingredients in a small bowl and stir to combine. Taste and adjust the seasoning to your preference.

8. 8

   Serve the falafel

   Serve the falafel with the dipping sauce on the side as a sharing plate, or pair them with a crisp green salad as a main.

What are carrot falafel?

Falafel are seasoned chickpea patties or balls associated with Middle Eastern cooking, commonly served with sauces, salads or flatbreads. This version adds grated carrot to the chickpea mixture and coats each ball in breadcrumbs before frying.

Carrot: it brings a gentle sweetness and colour, while chickpeas provide the hearty base. Cumin, coriander, lemon and garlic give the mixture its savoury, aromatic character.

Nutrition and macros by portion

The nutrition label shows one serving as written: 115 calories, 4g protein, 13g carbs, 5g fat.

The chickpeas, flour and breadcrumbs provide most of the carbohydrates, while the Greek yoghurt and egg contribute protein. Tahini, olive oil and the sunflower oil used for frying supply much of the fat. Pair a portion with a generous crisp green salad for a more balanced plate.

Getting the mixture right

Food processor: blend only until the ingredients come together, rather than aiming for a completely smooth purée. A little texture helps the falafel hold their shape and gives them a more substantial bite.

Breadcrumbs: mix half into the falafel mixture and reserve the rest for coating. The first portion helps bind the mixture; the outer layer turns crisp as it fries.

Shaping and coating

Portions: use about 1 tablespoon of mixture for each ball, as directed, so the pieces are small enough to cook quickly. Keep the portions reasonably even for consistent frying.

Coating: roll each ball through the reserved panko until covered. Handle the mixture gently so the coating stays in place.

Frying for a crisp finish

Oil temperature: heat the sunflower oil to 180°C and check it with a digital thermometer. Frying in batches helps avoid crowding the pot and makes it easier to maintain the temperature.

Doneness: the method gives about 2 minutes as a guide; look for a crisp, golden exterior. Drain the cooked falafel on kitchen paper before serving.

Making the tahini yoghurt dip

Sauce: stir the Greek yoghurt, tahini, olive oil, lemon juice, coriander, minced garlic and salt together in a small bowl. Taste and adjust the salt to suit your preference.

Serving: set the dip alongside the falafel so each piece can be dipped just before eating. A crisp green salad makes a fresh accompaniment when serving this as a main.

Timing and serving

Preparation: shape and coat all the falafel before heating or frying so they are ready to cook in batches. The stated total time is 12 minutes, though frying time can depend on how many batches you need.

To serve: offer the falafel as a shared plate with the sauce, or arrange them with a crisp green salad for lunch. Serve them soon after frying to enjoy the contrast between the crunchy coating and soft centre.

Recipe notes & tips

• Drain and rinse the chickpeas well before adding them to the food processor.
• Use a digital thermometer to check that the oil reaches 180°C.
• Fry in batches rather than crowding the pot.
• Keep the falafel portions close to 1 tablespoon for more even cooking.
• Taste the dipping sauce before serving and adjust its salt to your preference.

Variations

• Fresh herbs: add extra coriander leaves for a more pronounced herbal flavour.
• More lemon: add a little extra lemon juice to the dip for a sharper finish.
• Spicier falafel: increase the Tabasco a few drops at a time.
• Larger patties: shape the mixture into patties instead of balls and check that they cook through.
• Salad plate: serve the falafel with a crisp green salad as a main.

Common mistakes to avoid

• Over-blending: a smooth purée can make the texture dense; stop once the ingredients just come together.
• Skipping the inner breadcrumbs: mix in the specified 150 g to help the falafel mixture hold together.
• Uneven portions: differently sized balls can cook at different rates; use about 1 tablespoon for each.
• Guessing the oil temperature: check for 180°C with a digital thermometer.
• Crowding the pot: frying too many at once can make temperature control harder; cook in batches.

How to store

Refrigerate leftover cooked falafel and dipping sauce in separate airtight containers and use within 3 days. Reheat the falafel in an oven until hot and crisp; stir the sauce before serving.

Frequently asked questions