Falafel-Inspired Chickpea Patties

Chickpeas have been grown and eaten in Middle Eastern countries for thousands of years. Also known as garbanzo beans, they are a rich source of vitamins, minerals and fiber. They’ve been proven to aid in weight management, improve digestion and help with supporting blood sugar regulation, which can be crucial to managing and preventing diabetes.

Chickpeas are also high in protein and their nutty taste and texture makes them a go-to ingredient in many vegetarian and vegan dishes. Chickpeas are a common ingredient in falafel, a popular dish originating in the Middle East and enjoyed around the world.

These falafel-inspired patties from the Blue Zones Kitchen cookbook are full of flavor and spice but are lighter and easier to make as they aren’t deep fried like traditional falafel.

Ingredients:
2 cups dried chickpeas (or four 15-ounce cans, drained)
5 garlic cloves
½ sweet onion, sliced
1 cup cilantro
1 cup parsley
3 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon salt
½ teaspoon black pepper
⅛ teaspoon ground cardamom
1 tablespoon baking powder
Extra-virgin olive oil, as needed
Lemon wedges, for serving

Directions:

If using dried chickpeas, place them in a large bowl. Cover with at least 6 cups of water. Allow to soak for 18 - 24 hours. Drain well. If using canned, skip this step.

Place the chickpeas and the remaining falafel ingredients (except olive oil and lemon) into a food processor. Grind until the mixture begins to hold together, scraping down the sides of the bowl occasionally.

Take a handful of the mixture and form a ball. If the mixture holds together, it’s ready to be formed. If it doesn’t hold together, grind it further. Don’t add water, as this will make the dough too wet and it won’t hold together.

Form the falafel into 1/4-inch-thick patties.

Heat a medium skillet over high heat. When the skillet is hot, add enough oil to generously coat the pan and create a thin layer.

When the oil is hot, gently add the falafel patties to the skillet. Cook for a total of around 4 minutes, 2 minutes on each side or until browned. Remove to a paper towel–lined plate to cool.

Serve in a sandwich or on top of a sturdy salad with a squeeze of lemon.