top of page

24th September 2022

Light Meals, Sides & Soups

Sprouted Chickpea Falafel
Meditterranean asparagus and caper pasta

Traditional falafel is made by blending raw chickpeas that have been soaked overnight with herbs, spices and onions. By taking this a step further and sprouting the chickpeas, you are adding significant nutritional value to your meal, as the key nutrients from the chickpeas are made more available to your body. You will also be able to digest the falafel easier – I do find chickpeas can cause some discomfort in certain people and sprouting them will help to alleviate this. 


If you are unprepared or short on time you can quite easily make this recipe without spouting the chickpeas first but you will still need to soak them overnight. 

Sprouted Chickpea Falafel

Makes 18 falafels 

Ingredients 
  • 1 cup chickpeas, soaked overnight, then sprouted for 2 days (see the recipe notes at bottom for how to sprout) 

  • 1 small onion, finely diced 

  • 2 – 3 cloves garlic, sliced 

  • 1 teaspoon ground cumin 

  • 1 teaspoon ground coriander 

  • 1 teaspoon salt 

  • Zest from one lemon 

  • 1 packed cup of fresh mint or parsley, finely chopped  

  • 1 heaped tablespoon flour or chickpea flour 

  • ½ teaspoon baking powder 

  • Rice bran oil for cooking 


Method 
  1. Place all the ingredients except for the flour and baking powder into a food processor and blend well, stopping every now and then to scrape down the bowl of the food processer with a rubber spatula. Keep blending and scraping until a fine consistency is achieved. 

  2. Add the flour and baking powder and lightly pulse a few times until just combined. 

  3. Place the falafel into a container and push down with the back of a spoon to compress the mix. Cover and refrigerate for at least half an hour to chill. At this point you can store the falafel for up to five days until you are ready to fry it. 

  4. Heat some rice bran oil or similar up in a large frying pan. I like to use quite a bit of oil here, but if you are watching your oil intake you can reduce the amount you use, the falafels will just require a longer cooking time.  

  5. While the oil is heating shape the falafel by either using the quenelle method (see recipe notes below), or by using wet hands to shape into small patties. If using your hands be sure to squeeze the mixture well as you are molding it. This will ensure it doesn’t break apart when frying. 

  6. Gently place the falafel into the hot oil. Cook for two to three minutes on each side, or until golden brown.  

  7. Drain well on paper towels until ready to eat. Serve in pita bread with Lebanese Yoghurt & Tahini Sauce.

​

Recipe notes

  • To sprout the chickpeas, once you have soaked them overnight drain and place them into a colander over a bowl, and cover with a lid. Place away from direct sunlight on your kitchen bench and for the next two days run water over them and drain them 3 – 4 times a day, or just when you think about it. When your chickpeas are sprouted , you are ready to make the falafel. 

  • ​The technique of creating a quenelle is one worth knowing, as it will give you a traditional shape that stays together well and fries evenly. If your anything like me it will also give you an immense feeling of satisfaction seeing all those perfect little three-sided falafels lined up! The concept is that you will take a dessertspoon and scoop some falafel into it, then using a second spoon pass the falafel back and forth between the two, while pressing with tension to create a rugby ball shape. This takes a bit of practice and patience, but the end result is beautiful evenly shaped falafels that will cook evenly.



Join the community
  • Instagram
  • Facebook
Recipes & Garden Tips 
to your Inbox
 Buy my in-depth
seed sowing guide
Growing From Seed 
Sowing from seed handbook
  • In depth detailing of how to grow your own produce from seed (20pg)
  • Learn the basics of indirect & direct sowing
  • Step-by-step directions
  • Trouble shooting tips
  • Bonus guide of what & when to sow 
  • Relevant to multiple climates
  • Photos throughout to inspire and educate
​
NZ $6.99
You can now support my work through
Buy Me A Coffee 
Please feel free to leave a comment below
Comments

Share Your ThoughtsBe the first to write a comment.

Recipes & Garden Tips
to Your Inbox

Subscribe to my newsletter to receive..
  • wholefood vegetarian recipes, preserving ideas and garden inspiration so you can begin your own "cook's garden"
  • season appropriate deep dives into how to grow specific vegetables or fruit

  • musings on what I have been up to in my garden, and suggestions of some jobs you could do in yours if you are that way inclined

  • a selection of handpicked links and recommendations that aim to be useful and inspiring for a healthy and abundant life

  • be the first to know about any exclusive products and offers

 Features & Contributions

NZ Gardener magazine
Neudorf Black
karamea chronicle
Stuff

Support my Work

You can now support my work through
Buy Me A Coffee 
bottom of page