Falafel (Crispy, Flavorful & Mediterranean Diet Friendly)

These homemade falafel are crispy on the outside, tender and herb-packed on the inside, and bursting with classic Mediterranean flavor. Made with soaked chickpeas, fresh herbs, garlic, and warm spices, falafel are naturally vegan, protein-rich, and incredibly satisfying. Whether pan-fried, baked, or air-fried, they’re perfect for wraps, bowls, salads, or mezze platters.

Serve falafel with Homemade Hummus, Baba Ghanoush, Cucumber Tomato Olive Salad with Lemon Dressing, or tucked into warm pita with tzatziki for a complete Mediterranean-style meal.

Why You’ll Love This

• Crispy on the outside with a tender, herb-packed center

• Bold Mediterranean flavor from fresh herbs and warm spices

• Naturally vegetarian and satisfying

• Perfect for bowls, wraps, salads, or dipping with sauces

Recipe Card

Prep Time: 15 minutes Soak Time: 12 hours Cook Time: 10–12 minutes Total Time: 12 hours 30 minutes Servings: 4–6 (about 18–20 falafel)

Nutrition Information (Approximate, Per Serving)

• Calories: 280–320 kcal

• Protein: 11 g

• Total Fat: 14 g

• Saturated Fat: 2 g

• Carbohydrates: 30 g

• Fiber: 8 g

• Sugars: 4 g

• Sodium: 420 mg

Ingredients

Falafel Mixture

• 1½ cups dried chickpeas (NOT canned), soaked overnight

• ½ small onion, roughly chopped

• 3 cloves of garlic

• 1 cup fresh parsley

• ½ cup fresh cilantro

• 1 tsp ground cumin

• 1 tsp ground coriander

• ½ tsp smoked paprika

• ¼ tsp cayenne pepper (optional)

• 1 tsp salt

• ½ tsp black pepper

• 1 tbsp lemon juice

• 1 tsp baking powder

• 2 tbsp all-purpose flour or chickpea flour

For Cooking

• Neutral oil for frying (or olive oil spray for baking/air frying)

Instructions

1. Soak chickpeas: Place dried chickpeas in a large bowl, cover with water, and soak 12–18 hours. Drain well and pat dry.

2. Blend mixture: Add chickpeas, onion, garlic, parsley, cilantro, spices, salt, pepper, and lemon juice to a food processor. Pulse until finely chopped but not pureed.

3. Rest: Transfer mixture to a bowl. Stir in baking powder and flour. Cover and refrigerate for 30 minutes.

4. Shape: Scoop about 1½ tablespoons per falafel and gently form into balls or patties.

5. Cook (choose one):

   • Fry: Heat oil to 350°F. Fry 2–3 minutes per side until golden.

   • Bake: Bake at 400°F for 20–25 minutes, flipping halfway.

   • Air Fry: Air fry at 375°F for 12–14 minutes, flipping once.

6. Serve: Serve warm with sauces and sides.

Tips & Variations

• Do not use canned chickpeas — they’re too soft and will fall apart

• Extra crispy: Chill shaped falafel 10 minutes before cooking

• Gluten-free: Use chickpea flour

• Spice boost: Add harissa or extra cayenne

• Green falafel: Increase herbs for brighter color and flavor

FAQ

Is falafel Mediterranean Diet–friendly? Yes. Chickpeas, herbs, olive oil, and spices are all Mediterranean staples.

Can I make falafel ahead of time? Yes. Shape and refrigerate up to 24 hours or freeze uncooked falafel for up to 2 months.

Why did my falafel fall apart? Usually from canned chickpeas or over-processing the mixture.

Are falafel vegan and gluten-free? They’re vegan by default and gluten-free if you use chickpea flour.

Final Thoughts

Falafel is a true Mediterranean classic — simple, nourishing, and endlessly versatile. Whether served as a cozy weeknight dinner, tucked into a pita for lunch, or added to a mezze platter for entertaining, this homemade falafel recipe delivers bold flavor and satisfying texture every single time.