A couple of years ago, I decided to incorporate more beans into our diet. And since my husband and I both like Mediterranean food, I started looking at recipes for falafel. After experimenting and making some adjustments, this Easy Healthy Falafel recipe quickly became a staple in our home because of how delicious and healthy it is. In fact, most of the ingredients have some kind of health benefit. The beans are full of protein, fiber, vitamins and minerals. The onions and garlic provide not only flavor, but also fiber, folic acid, and calcium. Even some of the spices are beneficial to your health. And not only is it gluten-free, but if you serve it with the sesame tahini sauce instead of the yogurt sauce, it’s dairy-free and vegan too.
Easy Healthy Falafel
This recipe proves that you can eat healthy without sacrificing flavor. Real food made with real ingredients.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 2-4 1x
- Category: Lunch, Dinner
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Falafel:
- 3 cups cooked garbanzo beans
- 1/2 of a Spanish onion
- 4 cloves garlic
- 1/2 cup parsley, loosely packed
- 1 tsp cumin
- 1 tsp ground coriander
- 1 tsp chili powder
- 1/2 tsp black pepper
- 1/2 tsp turmeric
- Himalayan salt to taste
- Olive oil for frying
- Pitas, romaine lettuce, tomatoes, and cucumbers for serving
Sauce:
- 1 cup Greek yogurt
- 1/2 of a cucumber, shredded
- 1 clove garlic
Sesame Tahini Dressing Ingredients (Dairy-Free Sauce Alternative)
- 1/2 cup tahini
- 1/8 cup lemon juice
- 1 clove garlic
- 1/2 cup cold water (you can add more or less water to reach your desired consistency)
Instructions
Falafel:
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In a food processor, combine parsley, onion, and garlic. Pulse until finely chopped.
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Add garbanzo beans and spices.
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Pulse until everything is mixed well, pausing occasionally to scrape the sides down.
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Mixture will be somewhat crumbly.
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Form into patties (depending on size, it should make about 8-12 patties). Refrigerate overnight to let flavors combine.
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In a large non-stick pan, heat some olive oil (I use about 1 tbsp. at a time). Add patties and cook for about 2-3 minutes per side, until browned and heated through.
- Serve with yogurt sauce or tahini dressing (see below), cucumbers, tomatoes, and romaine lettuce either with pita wedges, inside a pita, or, for gluten-free version, inside the romaine leaves.
Yogurt Sauce:
-
Mix ingredients together and refrigerate until ready to serve.
Tahini sauce:
- Put all ingredients except the water in a blender and blend for a few seconds. With the blender running, slowly pour in water.
I am a follower of Christ, wife of a pastor, mother of a strong-willed little boy, and native of Russia. In addition to cooking and baking, I enjoy drinking coffee and relaxing on the beach.