Falafel are the healthiest and tastiest deep-fried bites in the world. Their main ingredient is chickpeas, or sometimes fava beans, or a combination of both, along with other herbs and spices.
Falafel is rich in protein, fibre, and micronutrients. And as they are deep-fried, their fat and calorie content is a bit high. But you need not worry, as in today’s blog, we’ll share ways you can make healthy falafel at home without oil.
In today’s blog, we’ll describe:
- Everything about falafel: origin, taste, ingredients, and calorie content
- How to make healthy falafel
- Healthy sides to serve with falafel
By the end of this blog, you’ll know exactly how to enjoy this nutritious ball in a healthy and balanced way.
What is a Falafel?
Falafel are deep-fried balls or patties. Their main ingredient is chickpeas. Sometimes they contain fava beans, or both chickpeas and fava beans with herbs and spices, adding to their earthy taste. It’s a popular Middle Eastern street food.
The best thing about falafel is that it’s loved by both vegans and vegetarians because it’s made from plant-based ingredients. At the same time, non-vegetarians also enjoy it for its savory, earthy taste.
Falafel Origin:
No one exactly knows where falafel actually originated. Both Arab and Jewish cultures claim falafel as their dish. But it’s a hot debate.
The literal meaning of falafel “many beans”, indicates that it is in the Egyptian language that hints that falafel first originated in ancient Egypt. And the Egyptian people use fava beans as the main ingredient rather than chickpeas.
The fact is that in Egypt, it’s made from fava beans, while in the Levant region, it’s made from chickpeas. And the difference in these beans was down to cost. In Egypt, fava beans were cheaper, and in Middle Eastern countries, chickpeas were cheaper. Today, some people love to add both, and it’s completely up to your choice; either way, falafel tastes delicious.
Falafel came into the limelight in the 20th century when the vegetarian lifestyle started rising in the West, and today it’s one of the popular Middle Eastern street foods for vegans and non-vegans across the globe.
Ingredients of Falafel:
The ingredients in falafel are as follows:
- Chickpeas
- Fava beans
(or sometimes the combination of both fava beans and chickpeas)
- Fresh herbs: parsley, dill, and cilantro
- Spices: cumin, coriander, crushed red pepper flakes, and cayenne
- Aromatics: onion, garlic, and shallots
If you need more tenderness and a fluffy interior, you can add some baking soda, because it’s a rising agent. It avoids falafel from becoming dense, ensuring a tender, soft interior. But honestly, it’s fluffy without it as well; you can choose according to your taste and experience. If you feel like your falafel mixture seems dense or less soft, then you can add in the desired amount.
What Does Falafel Taste Like?
Falafel tastes nutty, savory, and earthy.
- The chickpeas or fava beans add a nutty and earthy taste
- The fresh herbs give a bright aroma that your nose can’t resist
- And spices like cumin give warm depth
- It’s crispy from the outside, usually deep fried to golden brown
- The interior is beautiful. Moist, fluffy, and green because of fresh herbs, neither dry nor dense
If you want to double the taste, pair it with tahini or hummus, and if you want to make it more fulfilling, put it in a pita bread, add some hummus or tahini, and enjoy. And if you love enjoying things naturally, try hot falafel without any pairing, they’re enough to satisfy your taste buds and cravings.
Nutritional Content of Falafel:
Falafel is a rich source of many important nutrients. 100 grams or 6 small falafel patties have the following nutritional content:
| Nutrient | Value |
| Calories | 333 |
| Protein | 13.3 grams |
| Carbs | 31.8 grams |
| Fat | 17.8 grams |
| Vitamin B6 | 94% of the DV (Daily Value) |
| Manganese | 30% of the DV |
| Copper | 29% of the DV |
| Folate | 26% of the DV |
| Magnesium | 20% of the DV |
| Iron | 19% of the DV |
| Phosphorus | 15% of the DV |
| Zinc | 14% of the DV |
| Riboflavin | 13% of the DV |
| Potassium and Thiamine | 12% of the DV |
Besides these, falafel also contains other micronutrients such as niacin, vitamin B5, calcium, etc.
Is Falafel Healthy?
Yes, generally it’s healthy. It contains many nutrients that are important for the body. But as it’s deep fried, it also has high calorie and fat content. So, moderation and portion control are the best ways to enjoy falafel.
The health benefits of falafel are as follows:
- Falafel is a great source of fibre and other plant-based protein. Both nutrients keep you feeling full for a longer period of time by reducing the hunger hormone, ghrelin.
- Chickpea fibres help in managing blood sugar levels by slowing carb absorption. It supports a steady rise in blood sugar instead of spikes.
- Chickpeas also improve bowel health and lower the risk of heart disease and colon cancer.
- Falafels are generally gluten-free and dairy-free, making them a great choice for most diets.
With that being said, falafel is generally healthy to eat. Just pair them with healthy sides and veggies to balance the deep-fried factor because deep-fried foods have some side effects if consumed daily without limitations, such as obesity, heart disease, or diabetes.
But here is how you can enjoy falafel healthily:
- Eat in moderation. Control your portion.
- Pair them with veggies.
- Change your baking method. Instead of deep-fried, try baking in the oven to reduce fat and calorie content.
How to Make Healthy Falafel?
Falafel is an easy, quick snack you can make at home with a few ingredients. Also, when making at home, you can easily choose to bake rather than deep fry, cutting down fat and calorie content.
You need the following ingredients and quantities to make about 12 falafels:
- One 15-ounce (425 g) can of chickpeas, thoroughly drained and washed
- Four fresh garlic cloves
- ½ cup (75 g) finely chopped onion
- 2 tablespoons freshly chopped parsley
- 1 tablespoon (15 ml) olive oil
- 3 tablespoons (30 g) plain flour
- 1 teaspoon baking powder
- 2 teaspoons (10 ml) freshly squeezed lemon juice
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- A small pinch of salt
- A light pinch of black pepper
Here is the quick overview of how to make falafel at home:
- Preheat your oven to 400°F or 200°C.
- Grease the baking sheet with oil.
- In a food processor, add the chickpeas, garlic, onion, olive oil, flour, baking powder, lemon juice, cumin, parsley, coriander, black pepper, and salt. Mix it for at least 1 minute.
- Take the mixture out and convert it into small balls.
- Place the balls onto the baking sheet.
- Bake the falafels for 10-20 minutes and flip the balls for even baking. Bake for another 10-12 minutes until they are crunchy, crisp, and golden.
And that’s it! Your homemade falafel is ready. Enjoy falafel with fewer calories and low fat while getting its protein and fibre-rich benefits.
Healthy Sides to Serve with Falafel?
Falafel is generally a standalone side dish or grab-and-go snack, but pairing it with the right accompaniments can turn it into a hearty lunch or satisfying appetiser. From fresh salads and warm pita bread to creamy dips and traditional Middle Eastern sides, choosing the right combinations enhances both flavor and nutrition.
If you’re wondering exactly what to serve with falafel, exploring classic and modern pairings can help you create a perfectly balanced meal.
Wrap falafel in a pita sandwich with pickles, sauces, and veggies: lettuce, cucumber, and tomatoes.
Enjoy it as a part of a mezze spread with other small plates, including the tasty hummus, tabbouleh, and grape leaves.
If you’re short of time, just pair it with salad to balance the fried side of it, and you’re good to enjoy it.
And if you just want to add a saucy or creamy flavor, pair it with a popular Middle Eastern dip, hummus, to enjoy it to its fullest.
Try The Best Falafel in Paterson, New Jersey
Whether you want to enjoy falafel as a grab-and-go snack or want to enjoy it as a mezze spread, Albasha, the Best Middle Eastern Restaurant in NJ, warmly welcomes you. Enjoy crispy falafel, creamy hummus, delicious kabobs, and other Palestinian cuisines in a warm environment with a beautiful ambiance. You can enjoy dining in or order online, according to your ease. Explore our menu now.
People Also Ask
What is a falafel ball?
Falafel balls are delicious Middle Eastern balls, made from soaked chickpeas or fava beans combined with fresh herbs and spices. Usually, deep-fried or baked. They are crunchy on the outside and soft, fluffy, and green on the inside.
What is a Falafel Sandwich?
Falafel sandwiches are made from warm pita bread filled with crunchy, crispy hot falafel balls, balanced by cool tomatoes, cucumbers, and onions drenched with hummus or tahini sauce.
Is Falafel Greek Food?
No, falafel isn’t a Greek food; in fact, it’s a classic Middle Eastern dish that originated in Egypt ( believed to be, the exact origin isn’t known), but anyways, it’s a Middle Eastern cuisine, not a Greek food. However, due to regional overlap, it’s popular in Greek regions and restaurants as well.
Is Falafel Vegetarian?
Yes! Falafel balls or patties are made from chickpeas or fava beans with fresh herbs, such as parsley and cilantro, and spices, like cumin and coriander. All the mixture is converted into balls or patties and deep fried or baked( better option). It’s completely plant-based and doesn’t use any animal products like meat, eggs, or dairy in the traditional recipe.
How many calories are in Falafel?
Falafel is moderately high in calories because it is traditionally deep-fried. On average, a small falafel ball contains around 50–60 calories, while 6 small pieces (about 100 g) provide roughly 330 calories. Baking or air-frying falafel can significantly reduce its fat and calorie content.
