Mediterranean friendly Falafel with Tahini Sauce
Crispy, golden chickpea patties made with fresh herbs and spices, served with a creamy tahini sauce. A popular street food across the Mediterranean and Middle East — and it’s 100% vegetarian (and can be made vegan)!
⏱️ Time
Prep time: 20 minutes
Chill time: 30 minutes
Cook time: 15 minutes
Total time: ~1 hour 5 minutes
Ingredients
For the Falafel:
1 1/2 cups dried chickpeas (soaked overnight, not canned)
1 small onion, roughly chopped
3 cloves garlic
1/2 cup fresh parsley
1/2 cup fresh cilantro (optional)
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp baking soda
Salt and black pepper to taste
2–3 tbsp flour or chickpea flour
Olive oil (for frying or baking)
For the Tahini Sauce:
1/3 cup tahini
2 tbsp lemon juice
1 small garlic clove, minced
2–4 tbsp cold water
Salt, to taste
Instructions
1. Prepare the Falafel Mix
Drain soaked chickpeas. In a food processor, blend chickpeas, onion, garlic, herbs, spices, baking soda, salt, and pepper until finely ground (but not mushy).
Add flour to help it bind. The mixture should be slightly crumbly but hold together when pressed.
Chill in the fridge for 30 minutes.
2. Shape & Cook
Form into small balls or patties (~1.5 inches wide).
To fry: Heat 1–2 inches of oil in a pan. Fry falafel for 2–3 minutes per side until golden brown.
To bake: Preheat oven to 400°F (200°C). Brush falafel with oil and bake for 25–30 minutes, flipping halfway.
3. Make the Tahini Sauce
Whisk tahini, lemon juice, garlic, and water until smooth and creamy. Add water to thin it out. Season with salt.
4. Serve
Serve falafel in pita bread or lettuce wraps with tahini sauce, tomatoes, cucumber, and pickled onions.
Notes
Use dried chickpeas only — canned ones make the mix too wet.
Add a pinch of cayenne or chili flakes if you like heat.
Store leftover falafel in the fridge for 4 days, or freeze for up to 3 months.
❓ frequently asked questions FAQs
Q: Can I air-fry falafel?
A: Yes! Air fry at 375°F (190°C) for 12–15 minutes, flipping halfway. Spray with oil for a crispy finish.
Q: Is falafel gluten-free?
A: Yes, if you use chickpea flour or a GF flour instead of wheat flour.
Nutrition Facts
Calories 280 kcal
Protein 9g
Carbohydrates 24g
Fiber 6g
Sodium 270mg