There are loads of recipes out there for falafel, but many of them use tinned chickpeas. However, the traditional way to make falafel is with uncooked beans, soaked in water, then ground to a pulp with onion, spices and parsley, then formed into patties and deep fried until crisp.
Mark Bittman has a traditional recipe for falafel in How to Cook Everything Vegetarian. The recipe (posted below) is good, but a little finicky. When he says to “pulse the [soaked] beans until smooth” in a food processor, he really means “run the food processor as long as you can without burning out the motor”. You want to pulse the beans for as long as your food processor can handle, scraping the sides along the way. It’s a lot like making nut butter – pulse and scrape, pulse and scrape.
The other change is in the cooking. Bittman’s recipe follows the traditional technique of deep frying, but when I tried this, the falafels were WAY too oily. They do need some oil to make them tasty, but an oil-sponge is not what I was after. I discovered that a thin layer of oil in a non-stick pan works just as well, and I was even able to make a couple larger falafel “burgers” that I look forward to trying on a bun with all the fixins.
When I finally got the hang of it, the falafels were awesome – really tasty with couscous, lots of fresh salad, greek yogurt and spicy tomato sauce. Not only are they healthy balls of beany goodness, but they’re also super cheap to make as Leigh shows us on Cheap Healthy Good. Just a $1.98 for the whole batch – how awesome is that? Leigh’s blog post has some more useful notes on Bittman’s recipe and is well worth reading if you’re looking to make falafel the traditional way.
Now, a short break from ball talk to Monday’s breakdown of food and fitness:
- Gym: 20 minutes of uphill run/walking, stretch, 3 sets – 6 reps – 60kg leg presses, 3 sets – 8 reps – 20kg assisted pullups, 2 sets of 20 lunges w/ 5kg freeweights, 3 sets – 8 reps – 10kg dumbbell rows, 10min row machine, stretching and some sit-ups on the balance ball
- Breakfast: 50g muesli, 100g Yeovalley Natural yogurt, 1/2 banana, ~10 grapes, coffee
- Lunch: Peppers stuffed with couscous and butter beans with baked mushrooms and tomato sauce and purple sprouting broccoli (leftovers unite!)
- Snack: Apple slices with cottage cheese
- Dinner: Falafel and couscous with lots of salad, greek yogurt and spicy tomato sauce
50g muesli, 100g Yeovalley Natural yogurt, 1/2 banana, ~10 grapes, coffee
Peppers stuffed with couscous and butter beans with baked mushrooms and tomato sauce and purple sprouting broccoli (leftovers unite!)
Apple slices with cottage cheese
Falafel and couscous with lots of salad, greek yogurt and spicy tomato sauce
1 small onion, quartered
1 tsp ground coriander
1 tsp ground cumin
1 “scant” tsp cayenne pepper (I used a little less than 1 tsp and it came out quite spicy!)
1 c chopped parsley or cilantro (I used parsley)
1 tsp salt
1/2 tsp fresh ground black pepper
1/2 tsp baking soda
1 tbsp fresh lemon juice
Neutral oil (I used grapeseed)
Soak chick peas in lots of water for 24 hours.
Drain chickpeas. Add to food processor with garlic, onion, coriander, cumin, cayenne, parsley, salt, black pepper, baking soda, and lemon juice. Pulse until as smooth as possible. Be patient! Let the food processor do its thing. You can pour 1 or 2 tablespoons of water in if necessary, but try to keep mixture as dry as possible (I didn’t need to add water when I made this). Taste and adjust seasonings as needed.
Put a thin layer of oil in a nonstick pan and put it on a medium-high heat is the way to go.
While the pan is heating, form the falafel mix into patties, as small or as large as you want. Pan-fry until golden brown on both sides, adding more oil to the pan if the falafel starts to stick.