Falafel with Hummus, Tahini and Salad
Crisp, golden falafel made from a homemade chickpea mix, served with creamy hummus, a nutty tahini sauce and a fresh salad of tomatoes, cucumber, feta and caramelised carrots with pine nuts: this dish brings Middle Eastern flavours straight to your table. You can deep-fry the falafel or pan-fry them until golden, whichever you prefer. Best of all, it's easier to make than you'd think, and the result really does look impressive. The tahini sauce doubles up as a dressing for the salad, too.
Ingredients
- 100 g chickpeas, soaked, use dried chickpeas soaked overnight for the best texture, not tinned
- 0.5 bunch flat-leaf parsley
- 3 sprigs fresh coriander
- 1 red onion
- 2 cloves garlic
- 1 tsp ground cumin
- 1 tsp baking powder
- 1 tbsp plain flour
- 1 tsp ground coriander
- 2 tbsp lemon juice
- pepper, to taste
- salt, to taste
- rapeseed oil, for deep-frying or pan-frying, about two fingers deep in the pan
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 280 kcal | 560 kcal |
| Carbohydrates | 30 g | 60 g |
| Protein | 10 g | 20 g |
| Fat | 13 g | 26 g |
| Fibre | 6 g | 12 g |
| of which sugar | 3 g | 6 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Drain the chickpeas in a sieve. Roughly chop the onion and garlic. Wash the parsley and coriander, pat dry and pick off the leaves.
- Put everything except the flour and baking powder into a tall container along with the spices (cumin, ground coriander, lemon juice, salt and pepper) and blend with a stick blender to a creamy mixture.
- Stir in the flour and baking powder. Cover and leave the mixture to rest for about 30 minutes.
- Heat the rapeseed oil in a pan (about two fingers deep). Shape the falafel mixture into small balls with your hands and deep-fry in batches for about 3 minutes until golden. Lift out and drain on kitchen paper.
- Alternatively, flatten the balls slightly and pan-fry in a little oil until golden on both sides.
- Serve the falafel with hummus, tahini sauce, tomatoes, cucumber, salad leaves, feta and caramelised carrots with pine nuts. The tahini sauce also works well as a dressing for the salad.
Cooked it? Tell us how it turned out.
Did you like it? Rate this recipe
Nutrition facts per serving (estimate)
| Calories | 280 kcal |
|---|---|
| Carbohydrates | 30 g |
| Protein | 10 g |
| Fat | 13 g |
| Fibre | 6 g |
| of which sugar | 3 g |
Frequently asked questions
Why do my falafel fall apart when frying?
The mixture needs to be firm enough. It helps to stir in a little more flour or to chill the balls briefly before frying. Alternatively, just pan-fry them.
Can I make falafel without deep-frying?
Yes, flatten the balls slightly and pan-fry them in a little oil until golden. This works well and uses less oil.
What goes well with falafel?
Classic sides include hummus, tahini sauce, tomatoes, cucumber, salad leaves, feta and caramelised carrots with pine nuts.
Are falafel vegan?
Yes, the falafel balls themselves are vegan. Just check your sides, such as feta, and swap in a vegan version if you prefer.
Comments
No comments yet. Be the first to write one!
Thanks for your comment! We will review it and publish it shortly.