🧆 Mediterranean Falafel with Tahini Sauce

🥣 Ingredients (Makes 12–14 falafel balls)

🧆 For the Falafel

• 1 cup dried chickpeas (soaked overnight, not canned)

• 1 small onion, chopped

• 3 cloves garlic

• ½ cup fresh parsley leaves

• ½ cup fresh cilantro leaves

• 1 tsp ground cumin

• 1 tsp ground coriander

• ½ tsp cayenne (optional)

• 1 tsp salt

  

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• ¼ tsp black pepper

• ½ tsp baking soda

• 2 tbsp all-purpose flour (or chickpea flour)

• Oil for frying or brushing (olive or avocado oil)

🌿 For the Tahini Sauce

• ¼ cup tahini (sesame paste)

• Juice of 1 lemon

• 1 garlic clove, minced

• 2–3 tbsp cold water (to thin)

• Salt to taste

👩‍🍳 Instructions

✅ Step 1: Soak the Chickpeas

• Soak dried chickpeas overnight (at least 12 hours).

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• Drain and pat dry before using.

✅ Step 2: Prepare the Falafel Mix

1. In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, and spices.

2. Pulse until coarse — not a paste, but a gritty texture.

3. Add baking soda and flour, pulse again to mix.

4. Refrigerate for 1 hour to firm up the mixture.

✅ Step 3: Shape & Cook

• Form small balls or patties using wet hands.

• Pan-fry in oil until golden brown on both sides (about 3–4 minutes per side).
  (Alternatively, bake at 200°C / 400°F for 25 minutes.)

✅ Step 4: Make the Tahini Sauce

Whisk tahini, lemon juice, garlic, salt, and water together until smooth and creamy.

✅ Step 5: Serve

Serve falafel warm with:

• 🫓 Pita bread or wraps

  

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• 🥗 Fresh salad (lettuce, tomatoes, cucumbers)

• 🥣 Drizzled tahini sauce or yogurt sauce

💚 Health & Nutrition Benefits

✅ Healthy Tips

1. 🧆 Use baked or air-fried falafel for a lighter version.

2. 🌿 Add spinach or kale to the mix for extra nutrients.

3. 🧊 Can be frozen — reheat in oven or air fryer anytime.

4. 🍋 Add pickled turnips or hummus for a restaurant-style platter!