Crispy Herb-Infused Falafel with Creamy Yogurt Sauce
Indulge in these Crispy Herb-Infused Falafel patties, bursting with fresh flavors and a delightful crunch. This homemade recipe combines fragrant herbs like cilantro and mint with wholesome chickpeas, leading to nutritious patties perfect as a snack or lunch. Served in warm pita pockets with crisp lettuce, juicy tomatoes, and onions, this dish is complemented by a creamy Herbed Cucumber Yogurt dressing that adds an extra layer of freshness. Perfect for sharing with friends and family or enjoying on your own, these falafels are a wholesome, plant-based delight that will brighten your meal.
4
Servings
255
Calories
22
Ingredients
Ingredients
Scallions
4 (cut into 1 inch pieces)
Garlic
2 cloves (halved)
Fresh Cilantro
1/2 cup (coarsely chopped)
Fresh Mint
1/4 cup (coarsely chopped)
Chickpeas
1 (15 ounce) can (rinsed and drained)
Plain Dried Breadcrumbs
1/2 cup
Ground Cumin
1 teaspoon
Baking Powder
1 teaspoon
Sea Salt
1/2 teaspoon
Tabasco Sauce
1 teaspoon
Vegetable Oil Cooking Spray
Olive Oil
2 tablespoons
Pita Pockets
4 (warmed)
Shredded Lettuce
Chopped Tomato
Sliced Onion
Plain Low-Fat Yogurt
1 cup
Garlic
1 clove (minced)
Fresh Lemon Juice
2 tablespoons
Kirby Cucumber
1 (seeded and chopped)
Sea Salt
Pepper
Instructions
1
Begin by preparing the Herbed Cucumber Yogurt: In a mixing bowl, combine the yogurt, minced garlic, lemon juice, chopped cucumber, a pinch of sea salt, and pepper. Whisk until smooth, then cover and refrigerate until serving.
2
For the Falafel mixture: In a food processor, combine scallions, halved garlic cloves, fresh cilantro, and mint. Pulse until finely chopped and well integrated.
3
Incorporate chickpeas, breadcrumbs, ground cumin, baking powder, sea salt, and Tabasco sauce into the food processor. Pulse further until the mixture achieves a texture similar to cooked oatmeal, ensuring everything is evenly blended.
4
With lightly oiled hands, divide the falafel mixture into 4 equal portions and form each portion into burger-shaped patties.
5
Preheat a large skillet over medium heat and add a drizzle of olive oil. Once hot but not smoking, carefully place the patties in the skillet, ensuring there is space between them.
6
Fry the patties for approximately 4 minutes on each side or until they turn a golden brown and develop a crisp exterior.
7
Once cooked, transfer the falafel patties to a plate lined with paper towels to absorb excess oil.
8
Assemble your falafel by placing a cooked patty inside a warm pita pocket. Add shredded lettuce, chopped tomatoes, and sliced onions for a refreshing crunch.
9
Serve the filled pitas with a generous side of Herbed Cucumber Yogurt for dipping.
Nutrition Information
8.5g
Fat
32.5g
Carbs
9.5g
Protein
6.25g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Crispy Herb-Infused Falafel?
It is a chickpea-based patty seasoned with fresh herbs like cilantro and mint, then pan-fried until it develops a crunchy exterior.
How many servings does this recipe make?
This recipe yields 4 servings.
What is the calorie count per serving?
Each serving contains approximately 255 calories.
Is this falafel recipe vegetarian?
Yes, the entire dish including the yogurt sauce is vegetarian-friendly.
Can this recipe be made vegan?
The falafel patties themselves are vegan. To make the entire dish vegan, substitute the low-fat dairy yogurt with a plant-based yogurt alternative.
What herbs are used in the falafel mixture?
The recipe uses fresh cilantro and fresh mint to provide a fragrant and fresh flavor profile.
What are the main ingredients for the creamy yogurt sauce?
The sauce is made from plain low-fat yogurt, minced garlic, lemon juice, chopped Kirby cucumber, sea salt, and pepper.
What texture should the falafel mixture have before frying?
The mixture should be pulsed in a food processor until it reaches a consistency similar to cooked oatmeal.
What kind of chickpeas are required?
You should use one 15-ounce can of chickpeas that has been thoroughly rinsed and drained.
How long do I need to fry the falafel patties?
The patties should be fried for approximately 4 minutes on each side until they are golden brown.
What binding agent is used for these falafels?
Plain dried breadcrumbs are used to help bind the ingredients together and form the patties.
Is the falafel spicy?
The recipe includes one teaspoon of Tabasco sauce, which provides a mild heat that complements the fresh herbs.
What role does baking powder play in the recipe?
Baking powder is added to the chickpea mixture to help give the patties a lighter, less dense texture.
What is the protein content per serving?
Each serving of this dish provides about 9.5 grams of protein.
Is this recipe high in fiber?
Yes, it is a good source of fiber, containing 6.25 grams per serving.
What is a Kirby cucumber?
A Kirby cucumber is a small, crunchy variety of cucumber with bumpy skin, often preferred for its texture in sauces and salads.
How many scallions are needed?
The recipe calls for 4 scallions, which should be cut into 1-inch pieces before processing.
What type of oil is recommended for frying?
The recipe suggests using olive oil for pan-frying the patties.
How many garlic cloves are used in total?
The recipe uses 3 cloves total: 2 halved cloves for the falafel mixture and 1 minced clove for the yogurt sauce.
How should the yogurt sauce be prepared?
Whisk the yogurt, garlic, lemon juice, and cucumber together, then refrigerate until you are ready to serve.
What is the best way to serve these falafels?
They are best served inside warmed pita pockets with fresh vegetables and a side of the herb-infused yogurt sauce.
What vegetables are recommended as toppings?
Shredded lettuce, chopped tomatoes, and sliced onions are recommended for a refreshing crunch.
Why should I put the cooked patties on paper towels?
Placing them on paper towels immediately after frying helps absorb excess oil, keeping the falafel crispy.
What spice is used to season the chickpea mixture?
Ground cumin is the primary spice used to season the falafel.
Is sea salt used in this recipe?
Yes, sea salt is used to season both the falafel patties and the yogurt dressing.
Should I prepare the sauce or the falafel first?
It is recommended to prepare the yogurt sauce first so it can chill in the refrigerator while you make the falafel.
How do I shape the falafel patties?
With lightly oiled hands, divide the mixture into 4 equal portions and form them into burger-shaped patties.
What is the fat content per serving?
Each serving contains approximately 8.5 grams of fat.
Can this be eaten for lunch?
Yes, its combination of protein, fiber, and fresh vegetables makes it an excellent choice for a wholesome lunch.
How do I prepare the Kirby cucumber?
The cucumber should be seeded and then chopped into small pieces for the sauce.