Updated: Apr 20, 2021
Ever since swooning over a crispy falafel pita in Amsterdam years ago, I've been on a quest to find the best falafel recipe out there.
I feel like I've finally done it, and it's a Katerina-original.
It took a lot of delicious trial and error but hey, someone had to do it.
Through my dream-falafel-seeking journey I've picked up a number of tricks along the way, like how to prevent ugly crying while chopping an onion, and how to make a dollar stretch by getting a few different uses out of the same ingredients.
That's why I'm offering a virtual cooking class where I'll be dishing out these tricks and many other helpful health/cooking tips on Tuesday 4/20 at 5pm MST live on Zoom!
To join us, click here and book your spot.
The ingredients listed below cost just $10 !!! Making this a nutritionally potent and delicious new favorite recipe that will cost you virtually $2.50 per serving.
Serving size: 4 servings
Prep time: 15 minutes | Cook time: 18 minutes | Total time: 32 minutes
1 cup chopped veggies, such as carrots, cauliflower, broccoli, or a mix
¼ cup chopped shallot or yellow onion
1 can (16 ounces) chickpeas, drained (save the aquafaba!)
1/3 cup all-purpose flour, use gluten-free if needed
2-3 garlic cloves, minced (easiest to buy jar of minced garlic)
1 teaspoon lemon zest
1 teaspoon ground cumin
1 teaspoon ground coriander
¼ teaspoon cayenne pepper
¾ teaspoon sea salt
1/2 cup fresh parsley
extra virgin olive oil, or avocado oil, for cooking
Simple Greek Tzatziki Sauce
1.5 cups plain low-fat Greek yogurt
1 clove garlic, minced
2 tablespoons freshly squeezed lemon juice
2 tablespoons dill
1/2 teaspoon kosher salt, or to taste
1/4 teaspoon freshly ground black pepper, or to taste
Pita bread pockets, warmed
A few tablespoons of diced tomato, cucumber, and red onion
Feta cheese, diced (optional)
Tzatziki sauce above
In a large food processor place all the falafel ingredients together: chickpeas, vegetable(s), shallot, garlic, lemon zest, cumin, coriander, cayenne, salt, fresh parsley, and flour. Pulse until well combined but not pureed. Use a spatula to scrape down the sides of the bowl as needed.
Heat a sauté pan with 3 tbsp oil over medium heat.
Use your hands to form the mixture into 12 to 15 thick patties, about 2 tbs per patty. If they're not holding together, give the mixture a few more pulses in the food processor.
Cook patties for ~8 minutes on each side.
Add all ingredients for tzatziki sauce into a bowl and combine
Warm pita pockets in toaster oven or microwave. Smear hummus in your warmed pita then add diced vegetables. Add 3 falafel patties, and add the tzatziki sauce.
If you make this recipe, please snap a photo and hashtag it #katalystliving.
Hope to see you live as we make these babies together next week!