Loaded Mediterranean Falafel Bowl (2024)

FAQs

What is Mediterranean falafel made of? ›

In case you're not familiar with this traditional Middle Eastern dish, falafel are fried balls of ground chickpeas or fava beans seasoned with herbs like parsley and cilantro and spices like coriander and cumin.

Turns out that dried chickpeas are essential to good falafel. See, canned chickpeas have already been cooked. Starch molecules within them have already burst and released their sticky contents, much of which get washed away in the cooking liquid, leaving the remaining chickpeas with very little clinging power.

Falafel is a Middle Eastern dish made from chickpeas or fava beans. Provides essential nutrients such as protein, fiber, vitamins, and minerals. Health benefits may include weight management, heart health support, and management of anemia.

Contrary to what some might think, Israeli falafel is an excellent dish for those who wish to follow the Mediterranean diet. While there are many variations of falafel that have been influenced by the Western diet, the traditional vegan falafel is low in fat and has virtually no cholesterol when fried in grapeseed oil.

Since falafel is prepared with chickpeas, herbs, spices and alliums, it is vegan. However, falafel is sometimes served in wraps which may not be vegan, or with yogurt- or dairy-based sauces, so be sure to seek out vegan-friendly accompaniments.

Falafels and gyros are two very different types of food. Falafels are typically made from ground chickpeas or fava beans, while gyros are made from meat cooked on a spit. Falafels are usually served as a vegetarian option, while gyros are typically made with lamb or beef.

If the mixture is too wet, the falafel has a tendency to fall apart when being fried so please pat dry the ingredients before using them. If you find the mixture is too wet, simply add little more breadcrumbs. The falafel mixture after prepared can be shaped by hand or with a tool called an alb falafel (falafel mold).

Aquafaba is the liquid in a can of chickpeas. (We're not talking about the liquid in a can of any other beans. Stick to the liquid from canned chickpeas—it works best.) This starchy liquid is a great binder directly from the can, but what really makes it magical is that it whips and creates a foam.

In the case of a chickpea allergy, your body believes chickpeas are a threat, so it responds by releasing a chemical called histamine. The histamine gives you allergy symptoms like itchy skin, hives or difficulty breathing.

Falafel is low in calories and fat. When eaten as part of a healthy diet, it can aid with weight loss or weight maintenance. One of the healthiest ways to eat falafel is in a buddha bowl with plenty of healthy greens and veggies.

Is falafel gut friendly? ›

Falafel's Nutritional Profile

Also, it's full of complex carbs and fiber, which are good for a healthy gut and regular bowel movements, adds Zozos. If you want to see how falafel measures up nutritionally, here's how a serving of frozen falafel from Trader Joe's stacks up: Calories: 320.

Falafel is an excellent plant-based protein primarily made from chickpeas. It is the perfect food for a vegan who enjoys deep-fried protein food with flavorful spices and fresh herbs.

The diet limits the intake of red meat, high-fat dairy products, and foods that are high in saturated fat, such as butter and cream. Avoiding processed foods can improve your overall health. It will also reduce the risk of chronic diseases, such as heart disease, type 2 diabetes, and certain cancers.

Falafel is usually made with fava beans in Egyptian cuisine, where it most likely originated, with chickpeas in Palestinian cuisine, or just chickpeas or a combination of both in Jordan, Lebanon and Syria and the wider Middle East.

Hummus is an essential Mediterranean Diet snack. Not only is it eaten all over the Mediterranean, hummus is one of the easiest ways to make get plant-based protein through beans. Store-bought hummus can be hit-or-miss but my favorite is Cedar's because it contains extra virgin olive oil and organic ingredients.

There are three types of falafel--Traditional falafel, baked falafel and lemon falafel. “Where the traditional falafel is the basic fried falafel comprising a mix of chickpeas, onions, garlic, herbs and spices, baked falafels are made using fresh herbs in the chickpea mixture,” says Chef Sati from Ophelia.

Yes! Falafel is considered vegan by almost any definition as these tasty fried chickpea balls are entirely plant-based. Sometimes, however, falafel is served with non-vegan additions like feta cheese or tzatziki sauce, both of which contain dairy.

Ta'ameya (Egyptian falafel) is an all-time favorite street food in Egypt. In most parts of the Middle East, falafel is made with ground chickpeas. In Egypt however, we make it with dried fava beans. These are best served with pita bread, tomato, onions, and tahini sauce.

There are loads of recipe variations, but at its core is soaked chickpeas, parsley and/or cilantro and Middle Eastern seasoning. In many regions, it's also made with fava beans.