Today we are making light chickpea falafel.
The falafel are delicious chickpea patties of Middle Eastern origin.
100% plant-based.
Preparation times
Vary depending on whether you use dry or already cooked chickpeas.
Lovely to serve as finger food.
Customizable base recipe once the mixture is ready, you can use it to make patties, cutlets, and veggie burgers.
Bake in the oven or air fryer, and for cutlets or burgers, also in a skillet.
- Difficulty: Easy
- Cost: Economical
- Portions: 2 People
- Cooking methods: Electric Oven, Air Frying
- Cuisine: Middle Eastern
Ingredients
- cooked, boiled chickpeas (or canned chickpeas for 2 people)
- to taste parsley
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste ground turmeric
Suggested Tools
- Chopper or Mixer
- Baking Sheet 10×11.5 inches
- Parchment Paper
- Air Fryer
Preparation
Recommended portions according to healthy eating guidelines
– fresh, soaked or canned legumes: 5.3 oz;
– dry legumes: 1.8 oz.
Quantities are always personal.
Prepare the chickpeas following the procedure described in Cooking Chickpeas in a Pressure Cooker | Easy and Digestible Basic Recipe or, if you already have them ready in the freezer, defrost a double portion.
Alternatively, use canned pre-cooked chickpeas.
Remember to rinse them well under running water: canned legumes often contain additives, salt and sometimes sugar.
Among the types of packaging, glass containers are preferable to tin cans as they are less prone to spoilage.
Drain the chickpeas.
Place in the mixer:
– the parsley;
and chop.Add:
– chickpeas;
– salt;
– pepper;
– turmeric;
and mix until you get a homogeneous dough.Once the chickpea mixture is ready, you can shape it as you like: patties, cutlets, or burgers.
Shape the mixture into balls with your hands and arrange them on a plate or tray.
To make the patties as uniform as possible, I use a 0.26 oz or 0.53 oz scoop.
If you have time, let it rest in the fridge for an hour before cooking.
You can cook your chickpea falafel in the oven or in an air fryer and for cutlets or burgers, also in a skillet.
Oven Cooking
Line a baking sheet with parchment paper.
Place the chickpea falafel on it.Preheat the oven.
Bake in a convection oven at 356°F for 20-30 minutes until golden and crispy as desired.
For a crispier and more golden surface: remove a couple of minutes earlier, spray or drizzle with a little extra virgin olive oil, and complete cooking.Air Fryer Cooking
Follow the instructions – program, temperature, and times – indicated in your appliance’s manual.
Check the cooking level from time to time.Procedure with my air fryer Ariete – Friggi Sano [Eurospin].
– set the temperature to 356°F;
– preheat for 5 minutes;
– remove the cooking basket, oil the grill accessory, and place the patties on the grill accessory without overlapping;
– cook for 10 minutes;
– remove the cooking basket and check the cooking;
– continue cooking for 2 minutes at 392°F so that the patties are crispy and golden.
For a crispier and more golden crust: spray or drizzle with a little extra virgin olive oil and complete cooking.Remove the chickpea falafel gently lifting them at the base.
Plate.
Your light chickpea falafel are ready.
Enjoy your meal!
Cutlets or burgers also in a skillet
Lightly grease the surface of a non-stick skillet with an oiled paper towel and heat.
Cook over medium heat for 3-4 minutes per side, until golden.
Handle them gently using a spatula.Season the chickpea falafel with a drizzle of raw oil, a sprinkle of pepper, and fresh parsley.
They are excellent with light sauces.
Serve the falafel with:
– light eggplant cream;
– light bell pepper cream;
– ricotta and sun-dried tomato cream with basil and almonds;
– avocado mayonnaise;
– Greek yogurt sauce or dressing;
– sugar-free ketchup sauce.
Storage, Tips, and Variations
You can flavor your chickpea mixture with the herbs and spices you prefer.
You can add garlic and onion.
You can add a handful of seeds.
You can replace turmeric with saffron.
Cooked chickpea falafel can be stored in an airtight container in the fridge for a couple of days.
Reheat them in a hot oven for a few minutes to restore crispness.
FAQ (Questions and Answers)
Tips on how to pair legumes
Recommended pairings:
– legumes + grains [e.g.: bread, pasta, or rice], preferably choose whole grains;
– legumes + proteins.
Respect the proportions and combinations indicated in your food plan.
For more on this topic read the article by clicking the following link: Pairing legumes in the diet.
