Falafel

For the classic, use chickpeas. For the local Japanese version, just use soy beans. Either way, my Israeli husband approves!

View Instructions

Servings:

5

Ready In:

40 minutes

Cal/Serv:

335 calories

Good For:

Meals

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About This Recipe

By: Noriko Shindo

My mother started making falafels using a simple Israeli recipe I found online. Then, I refined it a little, and one day decided to try if it would still work with soy beans given that chickpeas are not a local food in Japan. I did a blind taste test with my mother and husband (Israeli)….and voila! They both loved both versions of the middle eastern soul food. So here you go – the chickpea and the soy bean versions in one recipe. We bake ours but I have given you an option to fry them too.

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Ingredients

400g Uncooked, dry chickpeas (soaked for 14 hours), or 270g cooked soy beans
10g Parsley
10g Cilantro
1/2 Onion
4 cloves garlic (2 if you are using it raw)
1-2 Tablespoons Sesame seeds
2 Tablespoons Bread Crumbs (Panko)
1 Teaspoon Cumin
1 Teaspoon Paprika
3/4 Tablespoon Salt
1 Teaspoon Baking Powder
Optional Pepper

Nutrition

If you were to bake this recipe, and make it with chickpeas, below is the breakdown of the top 3 nutritional benefits you can get! It’s no surprise that this dish will get you loaded with protein – and from one of the best sources! Great to pair with a fresh salad with lemon – like our Tabbouleh salad to complement your iron intake with these falafels.

Dietary Fiber (helps lower blood cholesterol and aids with constipation) 54% 54%
Iron (Helps function of hemoglobin) 35% 35%
Protein (helps strengthen bones, heart, and muscles) 30% 30%

Step by Step Instructions

STEP 1

Slice the garlic and shallow fry on low to medium heat in olive oil until golden brown. Continuously stir while in oil for best results (they won’t stick together, or burn). Set aside.

STEP 2

Blend all ingredients except the baking powder in a blender or food processor. Don’t over process as you want to leave some texture.

STEP 3

For best results, put in a fridge for 1.5 – 2 hours before baking or frying. This will help the falafel to stay together.

STEP 4

If you are baking, preheat oven to 200c and mix in baking powder. Put into shallow muffin tins (make sure to grease them a little), or roll into tablespoon-sized flat-ish balls and bake for 20 min (30 min for soy beans) until outside is golden.

If you are frying, mix the baking powder into the falafel mix, roll into flat-ish balls, and fry in enough oil until outside is crispy and golden.