Make THE BEST Vegan Falafel with this easy, flavorful recipe! Add the falafel to bowls with greens and grains, vegan tzatziki sauce and tomato cucumber salad, to create a healthy, delicious meal!
When it comes to vegan food, there is one almighty recipe that transcends time and cuisines, and that my friend is falafel! It is one of those wonderful 'accidentally vegan' recipes that is almost always made from only plant based ingredients.
Dry chickpeas are combined with fresh herbs and spices, onion and garlic to create the most amazing flavor.
The outside is perfectly crispy while the texture inside is nice and tender.
You can achieve the perfect crunch by pan frying it on the stove. However, if you don't want to fry it, you can also use an air fryer with little to no oil.
Once the falafel is cooked, you can enjoy it as a snack or appetizer with tahini sauce for dipping. Or, load it into pita pockets with tomatoes and cucumber.
You can also make my favorite, falafel bowls! They're inspired by the yummy creations at CAVA, and by making your own, you can totally customize it to your taste! One piece of advice, do not skimp on toppings! Load that bowl up!
No matter how you eat your homemade falafel, it's a great gluten-free addition to your menu. Falafel is packed with fiber, vitamin B6, and potassium, making it a delicious and nutritious choice!
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Ingredients
- Dried chickpeas - soak dry chickpeas overnight in water, then drain and rinse them before using. Do not substitute these for canned chickpeas or cooked chickpeas, it will not result in the same texture.
- Onion - dice it up before adding to the food processor so you don't end up with huge chunks of onion. Choose onion varieties such as sweet onions or brown onion for a more neutral flavor that does not compete with the herbs and spices. Red onions will work too, but the onion taste will be much more prominent.
- Fresh parsley - find fresh flat-leaf parsley, otherwise known as Italian parsley. Do not use curly parsley. Also, do not substitute for dried parsley, fresh herbs are necessary to make the best falafel!
- Cilantro - fresh cilantro leaves are also required to capture that classic flavor.
- Jalapeño - roughly chop it up and mix it in to give this recipe a kick. For even more heat use serrano peppers instead. You may also leave the jalapeno out, for a mild version of the recipe.
- Garlic - the punch of fresh garlic cloves are ideal for the best results. In a pinch, a jar of minced garlic will work instead.
- Chickpea flour - this is also sometimes called gram flour. You can find this in the baking aisle of most stores. If your normal grocery store does not have it, try a health food store, international market, or online. It is also possible to make your own by grinding chickpeas in a high speed blender!
- Cumin - the perfect earthy, warm, almost nutty taste of this spice should definitely not be left out.
- Cardamom - this spice is a bit sweeter than cumin and adds the perfect zest and warmth to the falafel.
- Baking soda - this is preferred to help give the falafel a light and airy texture inside. If you do not have any, baking powder may also be used.
- Salt
- Black pepper
- Olive oil, canola oil or cooking spray - for cooking the falafel.
Instructions
How to prepare the falafel patties:
- Soak the dried chickpeas in a bowl of water overnight.
- Drain and rinse the chickpeas, then add them to a food processor.
- Add onion, parsley, cilantro, jalapeno, garlic, cumin, salt, cardamom and black pepper to the food processor.
- Pulse the ingredients together in the food processor until combined.
- Transfer the falafel ingredients from the food processor to a mixing bowl and stir in chickpea flour and baking soda.
- Cover and place the falafel mixture in the refrigerator for 30 minutes.
- Form the mixture into 12 evenly sized falafel patties that are approximately 3 inches in diameter and 1 inch thick.
How to cook the falafel:
- In an air fryer, add the falafel to an air fryer basket. Spray the falafel with cooking spray. Cook at 400°F for 10 minutes.
- On the stove, add ½ inch of vegetable oil, olive oil, or canola oil, to a large skillet over medium high heat. When the oil is hot, around 350°F, add the falafel and fry for 2-3 minutes per side, or until both sides are dark golden brown. Remove from the oil and immediately place on a wire rack, over a cutting board or paper towels, to allow any grease to drip through.
How to make falafel bowls
If you love the falafel bowls at CAVA, then you're going to love these bowls. You can easily make them at home with greens, grains and all your favorite toppings, dips and sauces!
- Add the greens or grains to the bottom of the bowl, or a combination of each.
- Recommended greens include:
- Spinach
- Chopped romaine lettuce
- Arugula
- Recommended grains include:
- Recommended greens include:
- Add extra protein.
- You can also include any of these proteins to make them extra filling:
- Add tomato cucumber salad and pickled onions to the bowl.
- Other toppings could include:
- Avocado
- Kalamata olives
- Other toppings could include:
- Add dips and sauces to the bowl.
- Recommended dips and sauces include:
- Top with the prepared falafel.
Other ways to serve falafel
- In pita bread as a sandwich - stuff warm pita bread or pita pockets with the falafel, drizzle with tahini sauce, and load with fillings like greens, tomatoes, and cucumbers.
- With tahini sauce - simply serve the falafel as an appetizer or snack with the classic dipping sauce.
- Or with hummus - trust me, chickpea on chickpea is not too much! They go perfectly together.
- Baba ghanoush - the eggplant dip is another perfect pairing as a dip, or spread on a pita sandwich.
- On a mezze platter - create an incredible spread with falafel, veggies, cheeses, pita, crackers and dips. It makes a great finger food meal or grazing board for a party.
- With tabouli - the flavors go perfectly with this Gluten Free Tabouli as a side dish.
- As a side or topping for salads - toss the falafel right on top, or enjoy it on the side, of a fresh Greek Cauliflower Rice Salad or Chicken Shawarma Salad.
Pro tips
- To bake falafel instead: arrange the formed falafel on a parchment paper lined baking sheet. Bake in a preheated 350°F oven for 15-20 minutes, flipping halfway through. You can spray the tops with a little oil for added crunch, but this is optional.
- This falafel recipe is naturally gluten free, using the ingredients listed in the post.
- Do not forget to chill the mixture in the refrigerator before forming the falafel. This will make it easier to work with and form into patties.
- Don't crowd the pan when frying, by frying a few at a time you have better control over the temperature of the oil resulting in the crispiest crust.
- Use a cooking thermometer to monitor the oil temperature and try to keep it around 350°F. Every stove varies, for me this is medium-high heat. Too hot and they will burn too fast on the outside without cooking through, and too cold the oil will get absorbed into the falafel and they won't get crispy enough.
- Make sure to leave space between each falafel if you are air frying, or baking them, so that the hot air can reach as much surface as possible.
- Experiment by adding more herbs and spices! Try sprinkling in some cayenne pepper, coriander or dill to mix things up.
How to meal prep it
- For storage:
- Make the falafel and prepare any other bowl fillings and toppings of your choice.
- Place the falafel in an airtight storage container with any other food you will want heated, such as grains or lentils.
- In a separate container, place all of the cool toppings such as greens, cucumbers, tomatoes, pickled onions, etc.
- Pour any sauces into small storage containers and place those inside of the larger container.
- Keep everything in the refrigerator for 3-5 days.
- To reheat and eat:
- Remove the lid from the container with the falafel and grains and microwave for 2 minutes, or until heated throughout.
- Add the greens and cold toppings, top with the sauce and enjoy!
More vegan recipes
Try these other popular plant-based recipes!
Recipe
Vegan Falafel
Make THE BEST Vegan Falafel with this easy, flavorful recipe! Add the falafel to bowls with greens and grains, vegan tzatziki sauce and tomato cucumber salad, to create a healthy, delicious meal!
Servings 12 falafel
Calories 73kcal
Ingredients
Falafel
- 1 cup dried chickpeas soaked overnight in water
- ½ cup diced onion
- 1 cup fresh flat-leaf parsley
- 1 cup fresh cilantro leaves
- 1 jalapeno or serrano pepper (roughly chopped)
- 3 garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon salt
- ½ teaspoon ground cardamom
- ¼ teaspoon black pepper
- 2 tablespoons chickpea flour
- ½ teaspoon baking soda
Bowls
- 2 cups cooked quinoa or brown rice
- 2 cups arugula spinach, or shredded romaine lettuce
- 2 cups tomato cucumber salad click link for the recipe
- 4 tablespoons pickled onions click link for recipe
- 4 tablespoons vegan tzatziki sauce or garlic tahini sauce
- 4 tablespoons hummus
- 2 tablespoons zhoug sauce
- 2 tablespoons harissa
Instructions
Falafel
- Soak the dried chickpeas covered in a bowl of water overnight.
- Drain and rinse the chickpeas, then add them to a food processor with the onion, parsley, cilantro, green pepper, garlic, cumin, salt, cardamom and black pepper.
- Pulse the ingredients in a food processor until combined into a coarse crumble.
- Transfer the mixture to a bowl and stir in the chickpea flour and baking soda.
- Cover and place in the refrigerator for at least 30 minutes.
- Remove from the refrigerator and form into 12 patties, approximately 3 inches in diameter and ½ - 1 inch thick.
- Either air fry or pan fry the falafel.
- To air fry the falafel, place them in an air fryer basket and spray with cooking spray. Cook at 400°F for 10 minutes.
- To pay fry the falafel, add ½ inch of vegetable oil to a large skillet over medium high heat.
- When the oil is hot, add the falafel and fry for 2-3 minutes per side, or until both sides are dark golden brown.
- Remove from the oil and immediately place on a wire rack, over a cutting board, to allow any grease to drip through.
Bowls
- If you'd like to add the falafel to bowls, add ½ cup cooked quinoa and ½ cup arugula to each bowl.
- Add ½ tomato cucumber salad and 1 tablespoon pickled onions to each bowl.
- Add 3 cooked falafel's to each bowl with 1 tablespoon tzatziki sauce, 1 tablespoon hummus, ½ tablespoon zhoug sauce and ½ tablespoon harissa.
Notes
- The nutritional information provided is for one falafel. This recipe makes 12 falafels.
- The nutritional information for one bowl is provided below. This recipe makes 4 bowls.
- Calories: 444
- Carbohydrates: 67 grams
- Protein: 19 grams
- Fat: 13 grams
- Sodium: 1283 mg
- Potassium: 1037 mg
- Fiber: 16 grams
- Vitamin A: 2191 mg
- Vitamin C: 45 mg
- Calcium: 174 mg
- Iron: 8 mg
- Feel free to leave the jalapeno out, for a mild version of the recipe.
- To bake falafel instead: arrange the formed falafel on a parchment paper lined baking sheet. Bake in a preheated 350°F oven for 15-20 minutes, flipping halfway through. You can spray the tops with a little oil for added crunch, but this is optional.
- This falafel recipe is naturally gluten free, using the ingredients listed in the post.
- Do not forget to chill the mixture in the refrigerator before forming the falafel. This will make it easier to work with and form into patties.
- Don't crowd the pan when frying, by frying a few at a time you have better control over the temperature of the oil resulting in the crispiest crust.
- Use a cooking thermometer to monitor the oil temperature and try to keep it around 350°F. Every stove varies, for me this is medium-high heat. Too hot and they will burn too fast on the outside without cooking through, and too cold the oil will get absorbed into the falafel and they won't get crispy enough.
- Make sure to leave space between each falafel if you are air frying, or baking them, so that the hot air can reach as much surface as possible.
Nutrition
Calories: 73kcal | Carbohydrates: 12g | Protein: 4g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.3g | Sodium: 248mg | Potassium: 211mg | Fiber: 3g | Sugar: 2g | Vitamin A: 538mg | Vitamin C: 10mg | Calcium: 31mg | Iron: 2mg
Made this recipe & loved it?Mention @BowlsAreTheNewPlates or tag #BowlsNotPlates on Instagram!
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