Falafel with Tzatziki Sauce: Mediterranean Flavor Explosion

This falafel recipe is crispy on the outside, tender on the inside, and packed with aromatic herbs and spices. Paired with a refreshing tzatziki sauce, it’s a perfect blend of Mediterranean flavors!

Falafel:

• Total Time: 30 minutes
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Servings: 4

Tzatziki Sauce:

• Total Time: 10 minutes
• Prep Time: 10 minutes

Ingredients

For the Falafel:

1. 1 can (400 g) chickpeas (drained and rinsed)
2. 1/4 cup fresh parsley (chopped)
3. 1/4 cup fresh cilantro (chopped)
4. 1/4 small onion (finely chopped)
5. 2 garlic cloves (minced)
6. 1 tsp ground cumin
7. 1/2 tsp ground coriander
8. 1/4 tsp cayenne pepper (optional)
9. 2 tbsp all-purpose flour (or almond flour for keto)
10. 1/2 tsp baking powder
11. Salt and black pepper to taste
12. Vegetable oil for frying

For the Tzatziki Sauce:

1. 1 cup Greek yogurt
2. 1/2 cucumber (grated and squeezed to remove excess water)
3. 1 garlic clove (minced)
4. 1 tbsp fresh dill (chopped)
5. 1 tbsp olive oil
6. 1 tsp lemon juice
7. Salt and black pepper to taste

Step-by-Step Instructions

Falafel:

1. In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, cayenne pepper (if using), flour, baking powder, salt, and black pepper. Pulse until the mixture holds together but is not completely smooth.
2. Form the mixture into small balls or patties (about 2 tablespoons each).
3. Heat vegetable oil in a skillet over medium heat. Fry the falafel in batches for 2-3 minutes per side, or until golden brown and crispy. Transfer to a paper towel-lined plate to drain excess oil.

Tzatziki Sauce:

1. In a bowl, mix Greek yogurt, grated cucumber, garlic, dill, olive oil, and lemon juice. Season with salt and black pepper to taste.
2. Refrigerate for at least 10 minutes before serving to allow the flavors to meld.

Nutritional Information (per serving)

Falafel (without frying oil):

• Calories: 150
• Protein: 5 g
• Fat: 6 g
• Carbohydrates: 18 g
• Fiber: 4 g
• Sugar: 1 g

Tzatziki Sauce (per 2 tbsp):

• Calories: 25
• Protein: 2 g
• Fat: 1.5 g
• Carbohydrates: 1 g
• Fiber: 0 g
• Sugar: 1 g

Vitamins and Benefits

Contains:

• Iron (chickpeas): Helps with oxygen transport in the body.
• Probiotics (Greek yogurt): Supports gut health.

Benefits:
This dish is high in plant-based protein, fiber, and healthy fats, making it a satisfying and nutritious option.

Falafel is believed to have originated in Egypt and has been a staple in Middle Eastern cuisine for centuries, often served as street food.

Storage Tips

• Store falafel in an airtight container in the refrigerator for up to 3 days.
• Reheat in the oven or air fryer to restore crispiness.
• Tzatziki sauce can be refrigerated in a sealed container for up to 3 days.

FAQ

Can I bake or air fry falafel?
“Yes, bake at 200°C (400°F) for 20-25 minutes or air fry at the same temperature for 12-15 minutes, flipping halfway through.”

What can I serve with falafel?
“Serve with pita bread, hummus, or a fresh salad for a complete Mediterranean meal.”

Can I make it gluten-free?
“Use almond flour or chickpea flour instead of all-purpose flour for a gluten-free option.”