Lunches
Falafel Pita with Israeli Salad
Ingredients
- - 300 g (1.5 cups) dried chickpeas, soaked overnight (not canned)
- - 1 small onion, roughly chopped
- - 4 garlic cloves
- - 1 small bunch parsley
- - 1 small bunch coriander
- - 1 tsp ground cumin
- - 1 tsp ground coriander
- - 1/2 tsp baking powder
- - Salt and black pepper, to taste
- - 1 litre (4 cups) vegetable oil, for frying
- - 4 pita breads
- - 2 tomatoes and 1 cucumber, finely diced (for Israeli salad)
- - 4 tbsp tahini sauce, thinned with water and lemon juice
Method
- Drain the soaked chickpeas well and pat dry. Do not cook them - raw soaked chickpeas give falafel its classic texture.
- In a food processor, pulse the chickpeas, onion, garlic, parsley, coriander, cumin and ground coriander until finely combined but not pureed to a paste.
- Transfer to a bowl, season with salt and pepper, stir in the baking powder, and chill for 30 minutes.
- Heat the oil to 175C (350F) in a deep pot. Shape the mixture into small balls or patties.
- Fry in batches for 3-4 minutes until deeply golden and crisp. Drain on paper towels.
- Warm the pita breads, fill with falafel, diced Israeli salad, and drizzle generously with tahini sauce before serving.
Native Name: Falafel b'Pita
Dietary Tags: Pareve, Vegan, Kosher (Pareve)
Cultural Background: Falafel, made from ground chickpeas or fava beans, became a defining street food of modern Israel after waves of Jewish immigration from the Middle East and North Africa. Served stuffed into pita with fresh chopped salad and tahini, it is now considered a national dish and a beloved kosher lunch across Jewish communities worldwide.
Tips: Using dried, soaked (not cooked) chickpeas is essential – cooked or canned chickpeas make the mixture too wet and the falafel will fall apart in the oil.
Variations: Green fava bean falafel (ta'amia) is a common Egyptian-Jewish variation. Baked falafel (in a hot oven with a light oil brush) is a lighter alternative to frying.
Storage: Uncooked falafel mixture keeps in the fridge for up to 2 days. Cooked falafel keeps in an airtight container in the fridge for 3 days, or frozen for 2 months.
Reheating: Reheat cooked falafel in a hot oven at 200C (400F) for 8-10 minutes to restore crispness; avoid microwaving as it turns them soft.
Nutrition: Approx. 410 kcal, 14 g protein, 16 g fat, 52 g carbohydrate per serving (1 pita, 4-5 falafel).
FAQs:
Q: Why did my falafel fall apart while frying?
A: This usually means the chickpeas were cooked rather than raw-soaked, or the mixture was too wet – chill it longer and check consistency before frying.
Q: Can falafel be baked instead of fried?
A: Yes – brush shaped falafel with oil and bake at 220C (425F) for 20-25 minutes, turning halfway, for a lighter result.
Q: Is falafel automatically kosher and vegan?
A: Yes, falafel made from chickpeas, herbs and spices with no animal products is naturally pareve and vegan.