Ingredients with Measurements:
- 1 can chickpeas, drained and rinsed
- 1/2 cup chopped onion
- 1/2 cup chopped fresh parsley
- 1/4 cup chopped fresh cilantro
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon cayenne pepper
- 1/4 cup all-purpose flour
- 2 tablespoons olive oil
- 4 pita breads
- 1/2 cup roasted red pepper sauce (recipe below)
Roasted Red Pepper Sauce:
- 1 cup roasted red peppers (from a jar or homemade)
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup water
Special equipment needed:
- Grill or grill pan
- Food processor
Step-by-step instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a food processor, pulse chickpeas, onion, parsley, cilantro, garlic, cumin, coriander, salt, black pepper, and cayenne pepper until well combined but still slightly chunky.
3. Transfer mixture to a bowl and stir in flour and olive oil.
4. Form mixture into 12 small patties and place on a lightly oiled grill or grill pan.
5. Grill for 3-4 minutes on each side, or until golden brown and crispy.
6. While falafel is grilling, prepare the roasted red pepper sauce. In a food processor, combine roasted red peppers, tahini, lemon juice, garlic, salt, black pepper, and water. Process until smooth.
7. To serve, place 3 falafel patties in each pita bread and top with roasted red pepper sauce.
Time:
Preparation time: 20 minutes
Cooking time: 8-10 minutes
Temperature:
Grill or grill pan at medium-high heat
Serving size:
4 servings
Nutritional information:
Calories: 420
Fat: 16g
Carbohydrates: 56g
Protein: 15g
Fiber: 10g
Sodium: 890mg
Substitutions for ingredients:
- Chickpeas can be substituted with white beans or black beans.
- Parsley and cilantro can be substituted with other fresh herbs such as mint or basil.
- Tahini can be substituted with almond butter or peanut butter.
Variations:
- Add chopped spinach or kale to the falafel mixture for extra nutrition.
- Top falafel with sliced avocado or cucumber for added freshness.
- Use the roasted red pepper sauce as a dip for vegetables or crackers.
Tips and tricks:
- Make sure to drain and rinse the chickpeas well before using in the recipe.
- If the falafel mixture is too wet, add more flour until it holds together.
- To make the falafel ahead of time, form the patties and refrigerate until ready to grill.
Storage instructions:
Leftover falafel and sauce can be stored in separate airtight containers in the refrigerator for up to 3 days.
Reheating instructions:
To reheat falafel, place in a preheated oven at 350°F for 5-7 minutes, or until heated through. To reheat sauce, microwave for 30 seconds or until warm.
Presentation ideas:
Serve falafel on a platter with the roasted red pepper sauce on the side for dipping.
Garnishes:
Garnish with chopped fresh herbs or a sprinkle of paprika.
Pairings:
Serve with a side salad or roasted vegetables.
Suggested side dishes:
- Greek salad
- Roasted sweet potatoes
- Grilled zucchini
Troubleshooting advice:
- If the falafel falls apart on the grill, the mixture may be too wet. Add more flour until it holds together.
- If the falafel is too dry, add a tablespoon of water at a time until it holds together.
Food safety advice:
- Make sure to cook the falafel to an internal temperature of 165°F to ensure it is safe to eat.
- Store leftovers in the refrigerator and discard after 3 days.
Food history:
Falafel is a traditional Middle Eastern dish made from ground chickpeas or fava beans. It is often served in a pita bread with vegetables and a sauce.
Flavor profiles:
The falafel is savory and slightly spicy, while the roasted red pepper sauce is sweet and tangy.
Serving suggestions:
Serve with a side of hummus and pita chips for a complete Middle Eastern meal.
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Region: Middle Eastern