Mediterranean food is one of my favorites. It is impossible to resist all of those bright veggies and garlicky Tzatziki sauce! Falafels are a staple meat alternative in countries such as Greece, Turkey and Egypt, and as a plant-based eater, there is nothing simpler to have around than balls of chickpeas mixed with onions, garlic, herbs and spices. These Fabulous Falafel Balls are a quick and delicious go to for summer meals.
In one of my prior posts, I did a knock off Cactus Club Med Bowl. I wanted to keep it very simple and suggested that Falafel balls could be purchased at a deli if a person didn’t have time to make them from scratch. I got a bit of backlash for that, maybe rightfully so. A few people said the recipe should explain how to make your own falafels, so here it is!
What is Falafel you ask?
Falafels are made from chickpeas,(also known as garbanzo beans), or fava beans, spices, herbs, onions and garlic. They are usually deep fried and eaten with pita bread. To make them a healthier option, baking or air-frying is recommended.
These Fabulous Falafel Balls are surprisingly easy and it is likely you will have most, if not all, of the ingredients in your kitchen. Summer is the time for herbs so you may also have parsley and basil in your garden (or your neighbor’s garden). 😉
My kids love going to the fast food restaurant called “Opa” and can’t get enough of their Tzatziki sauce. It is traditionally made with dairy, so I am not able to enjoy it. The garlicky, cucumber laden tzatziki is kind of the “secret sauce” if you know what I mean…. It really makes everything taste superb and is the perfect condiment for falafel balls. The trick to making plant-based tzatziki is to use a thick, plain, vegan yoghurt such as Yoggu when preparing it.
Click here for my Tzatziki Sauce recipe.
Falafels can be cooked numerous ways, including baking, air-frying, pan frying and deep frying. Many times in restaurants, the latter is the way they are prepared. My favourite is air-frying, but honestly, any way works! They can be eaten hot or cold. They can also be precooked then frozen to be warmed up later.
Why are these falafels good for you?
Falafels are made with legumes, so they are high in fiber and contain no cholesterol. They are not an animal product, so they can’t contain cholesterol. They are a great meat alternative and are filled with vitamins and minerals.
Do you ever get asked where you get your protein if you are not eating meat? Well, each of these falafel balls have 2 grams of protein. If you have 5 in a sitting, that is 10 grams. I know, my math skills are pretty good… 😂 I don’t worry about protein consumption, as the plant-based doctors I follow all maintain that too much protein is harmful to the body and that being low in protein is more of a marketing ploy than anything else. Here is a 3 minute video for you on that topic. It’s such a great video and will put your mind at ease. Please watch it!
According to these doctors, if you are eating enough calories, you are getting enough protein. An excessive amount of protein is very hard on your kidneys. The question that people should be asking is where do you get your fiber?
Never mind Protein… we should be worried about Fiber intake!
Dr. Will Bulsiewicz is a great gastroenterologist to listen to on the subject of fiber. He has numerous videos and podcasts on the importance of healthy, diversified plant-based eating. You might enjoy this one minute video on fiber and the microbiome and the amazing role it plays. According to Dr. B, 97% of North Americans do not get the recommended amount of fiber in their diet! Low fiber intake leads to all sorts of health issues and diseases.
So, we know that Falafels are a generous source of protein and fiber. Thankfully, they are high in taste as well and can provide the so called “meaty” texture to a meal. They are great alone, in a wrap, on a “Power Bowl” or in my Cactus Club Med Bowl Copycat recipe. The duo is unbeatable when paired with my plant-based Tzatziki Sauce. Recipe here. If you for some unknown reason, aren’t a fan of Tzatziki sauce, another great dip to go with these Fabulous Falafel Balls is hummus. If you are looking for an easy, tasty recipe, here is mine!
These Fabulous Falafel Balls are so good I had to put a sign on them for my family not to eat them all before I could get my photos taken! The balls and the dip made the perfect quick dinner for my daughter who had ten minutes to eat dinner before running out. I told her the vampires certainly wouldn’t be after her with all of that garlic on her breath!
All ingredients in the food processor ready to whirl.
Falafel balls formed and ready to bake.
Fabulous Falafel balls in the airfryer (make sure to oil the base… 😉)
Air-fried for 10 minutes- careful not to over cook.
Baked for 30 minutes in the oven at 425.
Falafels with Tzatziki sauce.
If you would like to make a meal out of these falafel balls, I would suggest my Copycat recipe for the Cactus Club’s Med Bowl.
www.thevibrantveggie.com This recipe can be easily doubled. To save time, you could cook them all and freeze some to warm up at a later date.
Ingredients
Instructions
Notes