Falafel is one of my favorite things. If you haven’t heard of it, it’s a middle eastern dish that is pretty much a fritter made out of chick peas, herbs, rolled into a ball and fried. They serve them in pita bread sandwiches with cucumbers, tomatoes, tatziki or tahini sauce. Kinda like a chick pea slider. Who doesn’t love a tiny little burger shaped thing? 🙂
They sound and look way more complicated than they actually are. A few ingredients, a quick blend, pan fry, and you’ve got 8 little patties ready to be eaten. I whipped them up for lunch today and stuck them in a spinach wrap with cucumbers and tomatoes. All in under 15 minutes.
Grilled Falafel Patties
- 15 oz can of chick peas, drained and rinsed
- 1/4 cup (56g) tahini paste
- 1 tsp minced garlic
- 1/4 cup (5g) fresh cilantro
- 1 Tbsp za’atar seasoning (See note below)
Drain and rinse your chick peas and add to the bowl of a food processor or blender. Add the remaining ingredients and pulse until smooth. The batter will be thick. Form into eight 2 inch balls and press down to form patties. Heat a pan over medium-high heat and spray with non-stick spray.
Cook the patties for about 4 minutes per side, flipping to check, until they are golden brown. Remove from heat. Serve in a wrap, on a salad, in a pita bread. Garnish with cilantro, mint, cucumbers, and tomatoes if desired.
Makes 4 servings of 2 patties each at approximately 206 calories each – 8g protein, 21g carbs, and 10g fat.
* If you don’t have za’atar seasoning, you can easily make your own by combining 1 tsp oregano, 1 tsp cumin, 1/2 tsp coriander and 1/4 tsp cayenne pepper.
I love the stove top version of falafel much better than baked or fried. The texture and flavors come out much better in my opinion. Plus it’s a lot lower in calories and easier to make in a pan. If you’re looking for another creative way to try falafel, you can also waffle it and make a falafel sandwich. No pita or wrap required.
Add a side of cauliflower tabbouleh and you’ve got a really great middle eastern meal with plenty of leftovers for later in the week.