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Mouthwatering and incredibly satisfying Mediterranean Style Falafels with a healthy twist. They’re packed with flavor, easy to make, and taste excellent as left-overs!
Before creating this recipe, I’ve only had deep fried falafels, never baked or pan seared. I guess it’s easier for a restaurant to deep fry the falafel real quick and serve it. However, fried food doesn’t sit with my stomach well nowadays (except for the occasional French fries of course!). So, I decided to create a Mediterranean Style Falafel that is healthier and that stores well for a few days without getting soggy or losing its flavor. #mealpreplove
The reason falafels are so great is that they’re rich in nutrients. They are high in protein and fiber and have complex carbs. You don’t always have to eat them with bread. I personally love to have them as my protein source in salads. Or have them with some quinoa in a bowl drizzled with simplefit tahini dressing. So, it’s really up to you on how you’d like to eat them. There are no rules!
Do you know where falafel originated? After some googling around, I learned that falafel originated in Egypt. The word “falafil” is an Arabic word for pepper. I guess that is why we see falafels sometimes in an oval shape that resemble peppers.
A few other fun facts I found about falafels around the internet:
- Falafel is so popular in Egypt that McDonald’s created “McFalafel” on its menu there.
- The largest falafel ball weighing 74.75 kg or 164.8 lbs was made in Amman, Jordan in 2012.
- In Germany falafels are often served with a sweet mango sauce vs. salty relish that is traditional in Arab countries.
- Falafel can be made from chickpeas or fava beans or the combination of the two. In the west, the most prevalent version is the chickpea version while in Egypt fava beans are more common.
- There is a special kitchen utensil called fafalel press or falafel mould to help you get the perfect falafel shape every time!
I love this Mediterranean Style Falafels recipe so much! I’ve made it so many times and it never gets old. I usually make a big batch on Sundays and have it for dinner on Sunday night in a bowl with some grains (like this recipe). Then take leftovers to work on Monday for lunch. On Monday night, just reheat them and make a pita sandwich and the next day have it in a large kale salad. On and on we go!
These Mediterranean Style Falafels pair so with various sauces such as my favorite simplefit tahini dressing, easy vegan tzatziki sauce, creamy avocado dressing, plain unsweetened cashew yoghurt, salsa…the options are endless!
If you make this Mediterranean Style Falafels recipe, let me know! Leave a comment, rate it and don’t forget to hashtag #simplefitvegan on Instagram!
Flavorful falafels that are perfect as left-overs and for weekly meal preps!
- 1 can drained chickpeas or garbanzo beans, approx. 1 ½ cup (you can also make your own by soaking dry organza beans overnight and then simmering with lid tilted for about 1 hour)
- 1/2 cup red onion, chopped
- 2 garlic cloves
- 1/2 cup fresh parsley, chopped
- 1/2 tsp salt
- 1 tbsp ground cumin
- 1 tsp ground coriander
- 3-4 tbsp oat flour
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Add all ingredients including spices in a food processor or a blender and blend together. Depending on your food processor/blender you may have to pause and mix the ingredients a few times. Blend until all ingredients have incorporated into a paste.
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Transfer into a bowl and scoop 1 ½ tbsp of paste and start forming patties. Note: if the mixture is still runny and patties aren’t forming properly, add more oat flour 1 tbsp at a time.
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Heat a non-stick pan on a medium heat and add olive oil. Cook patties for 2-3 minutes on each side. While hot, patties will be somewhat soft on the inside, they will harden a bit as they cool.
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Mix all salad ingredients and add falafels. For sauce, you can use simplefit tahini dressing or any other sauce you prefer.
Nutritional Information: 1 falafel Calories: 47 Fat: 0.6 g Saturated fat: 0.1 g Carbohydrates: 8.8 g Dietary Fiber: 7.3 g Sugar: 0.2 g Sodium: 189 mg Protein: 1.9 g
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My brand new cookbook is out on Amazon! It’s called “30-Minute Plant-Based Recipes” and it’s perfect for busy vegans. Grab it now!
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