One of my favorite things to get at restaurants like Cava or from food trucks is falafel. I think vegetarians and omnivores can all agree that crispy falafel with warm pita is a deliciously satisfying (and healthy) meal. Adding toppings like hummus, cabbage, tahini, onions,cucumbers, or whatever else you like makes it even better. I thought making falafel myself was going to be a challenge, but it was actually really easy! I don’t have a food processor at school, so I just used my hands and a fork to mash up the chickpeas with the other ingredients. If you don’t mind getting down and dirty with some chickpeas you’re good to go. This is by no means authentic falafel, but using a base of chickpeas and eggs as a binder makes this recipe simple and cheap (the two cans of beans for this recipe can cost just $1 and a whole carton of eggs can cost $4!).
I also just used the spices I had on hand to make the chickpea mixture extra flavorful and spiced, while still keeping the ingredient list short. The falafel bites kept well in the fridge throughout the week, making them easy to heat up in the microwave or a pan whenever you want. I bought premade hummus and pita and chopped up cucumber, tomatoes, and purple cabbage in the beginning of the week. I also tucked a handful of spinach into the pita to sneak some greens into this meal. I also already had tahini on hand, which is an added bonus to drizzle on top. Feel free to modify the spices or toppings to make it how you like it.
Time: 30 minutes
Serves: 5
Ingredients
- 2 cans chickpeas
- 4 eggs
- 1 white onion
- garlic (fresh, minced, or powder)
- olive oil
- salt
- pepper
- cumin
- garlic and herbs seasoning (optional)
- turmeric (optional)
- hummus
- cabbage
- cherry tomatoes
- cucumber
- spinach
- whole wheat pita bread
Supplies
- pan
- spatula
- large bowl
Instructions
- Drain and rinse chickpeas
- Heat some olive oil (or whatever oil you prefer) in your pan. While the pan is heating up, chop up the onion into small, even pieces.
- When the pan is hot, add the onions and sauté* (quickly cook by stirring around) until they are soft and fragrant.
- Add garlic powder or fresh garlic and continue to cook for a few minutes more, without burning the garlic
- Combine the chickpeas and onion/garlic mixture in a large bowl. Add salt, pepper, cumin, turmeric, more garlic/garlic powder, and whatever spices you choose to taste.
- Crack in the eggs
- Mash everything together with a fork (you might need to use your hands). You can leave the mixture a little chunkier or smoother, depending on how you like your falafel. The mixture should be firm and slightly sticky so that you can form it into small balls or patties without it falling apart. You could also leave the mixture in the fridge to set if you are not crunched for time.
- Heat a generous amount (around 4 tablespoons) of oil in your pan. Wait until the pan is hot. Form the mixture into small patties and place in the pan. Let the falafel brown on each side for around three minutes.
- Heat up your pita in a microwave or toaster and add your falafel and toppings! Store leftovers in the fridge.
*fun fact– “Sauté” comes from the French word “sauter” which means “to jump.” When sautéing you can move and shake the pan around to make the food “jump.” You can also do this by stirring the food around.
