Falafel Salad Recipe: A Delicious and Nutritious Meal

Falafel salad is a vibrant and flavorful dish that combines the crispy goodness of falafel with fresh vegetables and a zesty dressing. This Middle Eastern-inspired salad is not only delicious but also packed with nutrients, making it a perfect choice for a healthy lunch or dinner. In this article, we will explore the origins of falafel, the health benefits of the ingredients, and provide a step-by-step recipe to create your own falafel salad at home.

Health Benefits of Falafel Salad

• High in Protein: Chickpeas, the main ingredient in falafel, are an excellent source of plant-based protein, making this salad a great option for vegetarians and vegans.
• Rich in Fiber: The combination of chickpeas and fresh vegetables provides a good amount of dietary fiber, which aids digestion and helps maintain a healthy weight.
• Packed with Nutrients: Fresh vegetables like cucumbers, tomatoes, and greens are rich in vitamins and minerals, contributing to overall health.
• Healthy Fats: The addition of tahini or olive oil in the dressing provides healthy fats that are essential for heart health.

Falafel Salad Recipe

For the Falafel:

• 1 can (15 oz) of chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas)
• 1 small onion, chopped
• 2-3 cloves of garlic, minced
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped (optional)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon baking powder
• Salt and pepper to taste
• 1/4 cup all-purpose flour (or chickpea flour for gluten-free)
• Oil for frying (olive oil or vegetable oil)

For the Salad:

• 4 cups mixed greens (spinach, arugula, or romaine)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/4 cup feta cheese, crumbled (optional)
• 1/4 cup olives (Kalamata or green), pitted and sliced

For the Dressing:

• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1-2 tablespoons water (to thin)
• Salt and pepper to taste
• 1 clove garlic, minced (optional)

Instructions

Step 1: Prepare the Falafel

1. Blend the Ingredients: In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro (if using), cumin, coriander, baking powder, salt, and pepper. Pulse until the mixture is well combined but still slightly chunky. Be careful not to over-process; you want some texture.
2. Add Flour: Transfer the mixture to a bowl and stir in the flour. This will help bind the falafel. If the mixture is too wet, add a little more flour until it holds together.
3. Shape the Falafel: Using your hands, form the mixture into small balls or patties, about 1-2 inches in diameter. Place them on a plate or baking sheet.
4. Fry the Falafel: Heat oil in a deep skillet or frying pan over medium heat. Once hot, carefully add the falafel in batches, frying for about 3-4 minutes on each side until golden brown and crispy. Remove and drain on paper towels.

Step 2: Prepare the Salad

1. Combine the Vegetables: In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, feta cheese, and olives. Toss gently to mix.

Step 3: Make the Dressing

1. Mix the Dressing: In a small bowl, whisk together the tahini, lemon juice, olive oil, garlic (if using), salt, and pepper. Add water gradually until you reach your desired consistency.

Step 4: Assemble the Salad

1. Serve: Place a generous portion of the salad on each plate. Top with 3-4 falafel balls and drizzle with the tahini dressing. Serve immediately and enjoy!

Tips for the Perfect Falafel Salad

• Baking Option: If you prefer a healthier option, you can bake the falafel instead of frying. Preheat your oven to 400°F (200°C), place the falafel on a baking sheet lined with parchment paper, and lightly brush or spray them with oil. Bake for about 20-25 minutes, flipping halfway through, until golden and crispy.
• Customize Your Salad: Feel free to add other vegetables or toppings to your salad, such as bell peppers, carrots, or avocado. You can also include grains like quinoa or couscous for added texture and nutrition.
• Make Ahead: The falafel mixture can be prepared in advance and stored in the refrigerator for up to 24 hours. Just shape and fry or bake them when you’re ready to serve.
• Storage: Leftover falafel can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to maintain their crispiness.

READ MORE: Coleslaw Salad