Grilled Herb-Infused Falafel
Enjoy the delightful flavors of Middle Eastern cuisine with these Grilled Herb-Infused Falafel patties. These healthier, grilled versions of the classic fried falafel are packed with protein-rich chickpeas, fresh herbs, and aromatic spices, making them a nutritious choice for lunch or a snack. Pair them with whole-wheat pita, crisp lettuce, and juicy tomato slices for a satisfying meal that is both wholesome and delicious. Perfect for those seeking a lighter take on a beloved favorite!
N/A
Servings
N/A
Calories
14
Ingredients
Ingredients
extra virgin olive oil
1 tablespoon (for sautéing)
small onion
1 (finely chopped)
garlic clove
1 (minced)
canned chickpeas
1 can (15 ounce) (drained and rinsed)
cilantro leaf
1 cup (loosely packed)
flat leaf parsley
1 cup (loosely packed)
cooked brown rice
1 cup (cooled)
curry powder
1 teaspoon
cayenne pepper
1/4 teaspoon
fresh lemon juice
1 tablespoon
breadcrumbs
3/4 cup
whole-wheat or white pita bread
4
green lettuce
4 pieces
tomatoes
4 slices
Instructions
1
In a medium non-stick skillet, heat the olive oil over medium-high heat. Add the finely chopped onion and minced garlic, sauté until the onion is translucent and garlic is lightly golden, about 4 minutes. Remove from heat and let cool.
2
Transfer the cooled onion and garlic mixture to a blender or food processor. Add the drained chickpeas and pulse a few times until coarsely chopped. Then, add the cilantro, parsley, brown rice, curry powder, and cayenne pepper. Pulse again until the mixture is well combined but not completely smooth.
3
Spoon the mixture into a bowl and stir in the lemon juice and 1/4 cup of the breadcrumbs. Combine well to form a moist dough-like consistency.
4
Prepare a shallow dish with the remaining breadcrumbs. Using your hands, shape the chickpea mixture into eight 3-inch patties, coating each one lightly in breadcrumbs as you go.
5
Preheat your grill, griddle, or cast iron skillet over medium heat and brush lightly with olive oil. Place the falafel patties about an inch apart on the cooking surface. Cook for 4 minutes per side until they are golden brown.
6
Alternatively, you can use a broiler. Preheat to high and arrange the patties on a shallow, foil-lined pan. Broil for 3 minutes on each side until golden and lightly crisp.
7
Serve the grilled falafel immediately, nestled in whole-wheat pita and topped with fresh lettuce and tomato slices.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Grilled Herb-Infused Falafel?
It is a healthier, grilled version of the classic fried falafel, made with protein-rich chickpeas, fresh herbs, and aromatic spices.
Is this falafel recipe vegetarian?
Yes, this recipe is vegetarian and focuses on plant-based ingredients like chickpeas and brown rice.
How does the cooking method differ from traditional falafel?
Traditional falafel is typically deep-fried, while this version is grilled or broiled to reduce fat and calories.
What are the primary herbs used in this recipe?
The recipe uses one cup each of loosely packed cilantro leaves and flat leaf parsley.
What type of chickpeas should I use?
The recipe calls for one 15-ounce can of chickpeas, which should be drained and rinsed before use.
How long should I sauté the onion and garlic?
Sauté the finely chopped onion and minced garlic for about 4 minutes until the onion is translucent and the garlic is lightly golden.
Should the chickpea mixture be completely smooth?
No, you should pulse the mixture until it is well combined but still coarsely chopped to maintain texture.
Why is brown rice included in the falafel patties?
One cup of cooked, cooled brown rice is added to provide structure and extra nutrition to the patties.
What spices give this falafel its flavor?
The recipe uses curry powder and 1/4 teaspoon of cayenne pepper for an aromatic and slightly spicy flavor.
How do I achieve the right dough consistency?
Stir in one tablespoon of lemon juice and 1/4 cup of breadcrumbs to form a moist, dough-like consistency.
How many patties does this recipe make?
The recipe yields eight 3-inch patties.
What do I do with the remaining breadcrumbs?
The remaining 1/2 cup of breadcrumbs should be placed in a shallow dish to lightly coat the outside of each patty.
How do I prepare the grill for cooking?
Preheat the grill, griddle, or cast iron skillet over medium heat and brush it lightly with olive oil.
How long do I grill the falafel?
Cook the patties for 4 minutes per side until they are golden brown.
Can I cook these in a broiler instead of a grill?
Yes, preheat the broiler to high and broil the patties on a foil-lined pan for 3 minutes per side.
How far apart should the patties be placed when cooking?
The patties should be placed about an inch apart on the cooking surface.
What is the best way to serve these falafel?
Serve them immediately inside whole-wheat pita bread with fresh lettuce and tomato slices.
Is this recipe suitable for a light lunch?
Yes, it is designed as a nutritious choice for a light lunch or a wholesome snack.
How much olive oil is needed for the initial sauté?
One tablespoon of extra virgin olive oil is used to sauté the onion and garlic.
What kind of pita bread is recommended?
The recipe suggests using four pieces of either whole-wheat or white pita bread.
How much lemon juice is in the recipe?
One tablespoon of fresh lemon juice is added to the mixture.
What is the total number of ingredients required?
There are 14 ingredients in total for this recipe.
Is there a specific type of parsley to use?
The recipe specifies flat leaf parsley for the herb infusion.
Can I use a food processor for this recipe?
Yes, a food processor or blender can be used to pulse the chickpea and herb mixture.
Should the brown rice be hot when added?
No, the cooked brown rice should be cooled before being added to the mixture.
How much cayenne pepper is used?
The recipe calls for 1/4 teaspoon of cayenne pepper for a subtle kick.
What toppings are suggested for the pita?
The recipe suggests using 4 pieces of green lettuce and 4 slices of tomatoes.
Is the garlic minced or sliced?
The garlic should be minced before being sautéed with the onion.
What is the target size for the patties?
Each patty should be shaped to approximately 3 inches in diameter.
Does the recipe require salt?
The provided ingredient list does not explicitly list salt, relying on the spices and herbs for flavor.