Low Calorie Crispy Falafel | Easy Falafel Recipe

Ingredients

• 330 g (2 cups)sprouted, boiled chickpeas
• 1 largeonion, finely chopped
• 3–4garlic cloves
• 5 ml (1 tsp)red chilli powder
• 5 ml (1 tsp)ground coriander
• 15 ml (1 tbsp)coriander seeds, roasted and roughly crushed
• 45 ml (3 tbsp)coriander leaves, finely chopped
• 45 ml (3 tbsp)mint leaves, finely chopped
• as neededsalt
• as neededoil

Instructions

1. 1

   Blend chickpeas

   Put the boiled, drained chickpeas, garlic and salt in a blender. Blend to a coarse paste without adding water.

2. 2

   Add spices

   Transfer the paste to a bowl and stir in the red chilli powder, ground coriander and roasted, crushed coriander seeds.

3. 3

   Add fresh herbs

   Mix in the finely chopped onion, mint leaves and coriander leaves.

4. 4

   Mix the dough

   Combine everything thoroughly without adding water. The mixture should form a ball when pressed together.

5. 5

   Shape falafels

   Divide the mixture into small balls of equal size.

6. 6

   Heat the pan

   Warm an appe pan with a little oil in each cavity. Once hot, reduce the heat to low or medium.

7. 7

   Cook the first side

   Place the falafels in the cavities and cook until the bottoms are crisp and golden. Carefully turn them so they cook on all sides.

8. 8

   Finish cooking

   When the falafels are golden and crisp all over, remove them from the heat. Repeat with the remaining mixture.

What is falafel?

Falafel is a seasoned chickpea mixture shaped into balls or patties and cooked until browned. It is associated with Middle Eastern cooking and is often served with bread, salads or sauces.

This version uses sprouted, boiled chickpeas and cooks in an appe pan rather than being deep-fried. The coarse blend, fresh herbs and crushed coriander seeds give the small falafels flavour and texture.

Nutrition and macros by portion

The nutrition label shows one serving as written: 42 calories, 0g protein, 0g carbs, 0g fat.

The chickpeas provide most of the carbohydrate and some protein, while the oil contributes most of the fat. Serve the falafels with plenty of salad or vegetables and a protein-rich dip or side to make a more rounded plate.

The chickpea mixture

Chickpeas: drain them well before blending so the mixture stays firm enough to shape. Blend only to a coarse paste; a completely smooth mixture can make the cooked falafels denser.

Onion and garlic: chop the onion finely so it mixes evenly through the dough. The garlic goes into the blender with the chickpeas for a more even distribution.

Herbs and spices

Coriander: ground coriander adds an even background flavour, while roasted, crushed seeds bring a more pronounced texture. Crush the seeds roughly rather than turning them into powder.

Fresh herbs: mint and coriander leaves are added chopped, so their colour and flavour remain distinct in the mixture. Mix them through thoroughly before shaping.

Getting the texture right

No added water: the method relies on a dry, drained chickpea mixture. If the dough does not hold together when pressed, check that the chickpeas were drained well and mix again before shaping.

Coarse paste: stop blending while some texture remains. Form the balls by pressing the mixture together firmly and make them a similar size so they cook at about the same pace.

Cooking in an appe pan

Oil each cavity lightly before adding the falafels, and lower the heat after the pan is hot. This helps the outsides brown without leaving the centres undercooked.

Turn carefully once the bottoms are crisp and golden. Continue turning as needed so each side gets colour, then lift them out when they are golden all over.

Serving ideas

Serve the falafels warm with salad, flatbread or a simple yoghurt-based dip. A generous portion of vegetables alongside them adds freshness and variety to the plate.

They can also be tucked into a wrap with crisp vegetables and a sauce of your choice. Keep accompaniments separate until serving if you want the outside to stay crisp.

Recipe notes & tips

• Drain the boiled chickpeas thoroughly before blending.
• Keep the chickpea paste coarse rather than blending it smooth.
• Chop the onion and herbs finely so they distribute evenly.
• Use a little oil in every appe pan cavity for more even browning.
• Cook over low to medium heat after the pan has warmed.
• Make the balls a similar size to help them cook evenly.

Variations

• More heat: increase the red chilli powder to suit your taste.
• Extra herbs: add more chopped mint or coriander while keeping the mixture firm.
• Citrus finish: serve with lemon wedges for a bright squeeze at the table.
• Wrap filling: tuck the cooked falafels into flatbread with salad and sauce.
• Dipping sauce: serve with a yoghurt dip or another sauce of your choice.

Common mistakes to avoid

• Adding water: it can make the mixture too loose to shape; blend the drained chickpeas without liquid.
• Over-blending: a smooth paste loses the intended coarse texture; stop once the chickpeas form a rough mixture.
• Wet chickpeas: excess moisture can make the balls difficult to handle; drain them well before blending.
• Crowding the pan: falafels are harder to turn when packed tightly; cook them in batches if needed.
• High heat: the outsides can brown before the centres cook; lower the heat after warming the pan.
• Turning too soon: a soft bottom may break apart; wait until it is crisp and golden before turning.

How to store

Cool leftovers and refrigerate them in an airtight container for up to 3 days. Reheat in an appe pan or oven until hot, turning as needed to bring back some crispness.

Frequently asked questions