Falafel with Yogurt Dill Sauce is the ultimate Mediterranean treat for anyone who loves a balance of fresh herbs and warm spices. The falafel is perfectly golden on the outside and soft on the inside, creating a satisfying texture. The sauce, with Greek yogurt and fresh dill, adds a cool, creamy counterpoint to the savory, crispy falafel. This recipe brings a deliciously fresh twist to traditional falafel. It’s a wonderful choice for anyone looking to add a wholesome, protein-packed meal to their weeknight rotation. Enjoy it as an appetizer, a snack, or even the main event! Pair it with pita bread, fresh salad, or some warm, fluffy naan for a truly mouthwatering experience.
Full recipe:
Ingredients:
- 1 cup dried chickpeas, soaked overnight
- 1/2 onion, roughly chopped
- 1/4 cup fresh parsley
- 1/4 cup fresh cilantro
- 3 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp baking powder
- Salt and pepper to taste
- Oil for frying
Yogurt Dill Sauce:
- 1 cup plain Greek yogurt
- 2 tbsp fresh dill, chopped
- 1 tbsp lemon juice
- Salt and pepper to taste
Directions:
- Drain and rinse the soaked chickpeas thoroughly. Add them to a food processor with the onion, parsley, cilantro, garlic, cumin, coriander, baking powder, salt, and pepper. Blend until a coarse, paste-like mixture forms. Be careful not to over-process; you want some texture.
- Shape the mixture into small balls or patties.
- Heat oil in a deep pan over medium heat. Fry falafel in batches until golden and crispy, about 3-4 minutes per side. Drain on paper towels.
- For the sauce, mix yogurt, dill, lemon juice, salt, and pepper in a small bowl until smooth and well-combined.
- Serve the falafel warm, with a side of yogurt dill sauce for dipping.
Prep Time: 15 minutes (plus soaking overnight) | Cooking Time: 15 minutes | Total Time: 30 minutes + overnight soak
Kcal: 320 kcal per serving | Servings: 4 servings
The Origins of Falafel and Its Popularity
Falafel is a traditional dish commonly enjoyed across the Middle East, though its exact origins are debated among various regions. Believed to have originated in Egypt, falafel was initially made with fava beans and eventually spread to the Levant region, where chickpeas became the star ingredient. Today, it’s a staple in countries like Israel, Lebanon, Jordan, and Palestine, where it’s served in pita bread, alongside fresh salads, or on its own as a street food favorite. The simplicity of its ingredients, combined with a unique texture and the perfect balance of spices, has made falafel a beloved dish worldwide.
Nutritional Benefits of Falafel
One of the reasons falafel is so popular among vegans, vegetarians, and health-conscious eaters is because it’s packed with plant-based protein and fiber. Chickpeas, the primary ingredient, are rich in protein, fiber, and various essential vitamins and minerals like iron, magnesium, and folate. Together, these nutrients support heart health, digestive function, and help keep you feeling full and energized.
- Protein-Packed: Each serving of falafel provides a high amount of plant-based protein, making it an excellent choice for those who want to incorporate more protein into their diet without relying on meat or dairy.
- Rich in Fiber: Fiber is essential for digestive health, and the chickpeas in falafel supply a healthy dose that helps regulate blood sugar levels and improve digestion.
- Antioxidant-Rich Herbs: Fresh herbs like parsley and cilantro are not only flavorful but also rich in antioxidants, which can help reduce inflammation and support overall immune health.
Why This Recipe Stands Out
This falafel recipe is a standout for several reasons, especially in the way it balances taste, nutrition, and versatility. Here are some features that make it truly special:
- Crispy and Flavorful Texture: By soaking dried chickpeas overnight instead of using canned chickpeas, this recipe achieves a delightful, crispy texture that’s impossible to replicate with softer chickpeas. The baking powder adds a bit of lift, creating a light, fluffy interior that contrasts well with the crunchy exterior.
- Perfectly Spiced: The cumin and coriander in this recipe deliver a warm, earthy flavor that’s complemented by the fresh notes of parsley and cilantro. This spice blend is both fragrant and flavorful, creating a falafel that’s aromatic without being overpowering.
- Cool and Creamy Yogurt Dill Sauce: While falafel itself is wonderfully rich, the yogurt dill sauce provides a cooling element that balances the spices. Made with Greek yogurt, fresh dill, and a hint of lemon juice, the sauce adds a fresh, tangy note that enhances the dish. The sauce also offers its own nutritional perks, with protein from Greek yogurt and the digestive benefits of probiotics.
A Versatile Addition to Any Meal
One of the great things about falafel is its versatility. While traditionally served as street food, this recipe can fit into any meal in various creative ways:
- In Pita Bread Wraps: For a classic experience, serve the falafel in warm pita bread with lettuce, tomatoes, cucumbers, and a drizzle of yogurt dill sauce.
- On a Bed of Greens: Falafel makes a delicious topping for a salad, where the crispness of fresh veggies pairs perfectly with the falafel’s texture. Add your favorite greens, some shredded carrots, cherry tomatoes, and a light lemon vinaigrette.
- With Rice or Grain Bowls: Try falafel on a grain bowl with quinoa, couscous, or brown rice, topped with a mix of sautéed vegetables, fresh herbs, and a sprinkle of feta cheese.
Cooking Tips for the Best Falafel
To make sure your falafel turns out perfectly each time, here are some helpful cooking tips:
- Use Dried Chickpeas: Using dried chickpeas soaked overnight ensures the best texture. Canned chickpeas are already cooked and will result in a mushy, dense falafel.
- Chill the Mixture Before Frying: After blending the ingredients, let the mixture chill in the fridge for 30 minutes. This helps it firm up, making it easier to shape the falafel and helping it hold together during frying.
- Avoid Overmixing: You want a coarse, grainy texture, not a puree. A bit of texture adds to the crunch and makes the falafel more satisfying.
- Fry in Moderately Hot Oil: Ensure the oil is heated to the right temperature (around 350°F/175°C). If it’s too hot, the falafel will burn on the outside before cooking through; if it’s too cool, the falafel will absorb oil and become greasy.
The Yogurt Dill Sauce: A Refreshing Twist
The yogurt dill sauce is what sets this recipe apart from more traditional falafel dishes. This sauce isn’t just delicious; it’s also packed with nutritional benefits. Greek yogurt is rich in calcium, protein, and probiotics, which aid in digestion and support gut health. Dill, a fresh herb that adds a mild, sweet flavor to the sauce, is a great source of vitamins A and C, as well as minerals like manganese.
The sauce’s creamy consistency and tangy taste provide a beautiful contrast to the earthy falafel, adding a cooling element to each bite. This makes it a perfect complement, especially if you’re enjoying falafel as a warm dish.
A Delicious Option for All Diets
Although traditionally fried, this falafel can also be baked or air-fried, making it adaptable for those who prefer a lower-fat option. It’s also gluten-free and dairy-free (without the yogurt sauce), making it a great option for those with dietary restrictions. Additionally, the falafel itself is vegan, and the yogurt sauce can easily be made vegan by swapping in a plant-based yogurt alternative.
Conclusion
This falafel recipe offers a delicious, nourishing meal option that’s simple to make and packed with flavor. With its high protein and fiber content, it’s a great way to stay full and energized. The addition of fresh herbs and spices creates a bold, aromatic experience, while the yogurt dill sauce ties it all together, adding a tangy, refreshing contrast to the warm, crispy falafel.
Print
Falafel with Creamy Yogurt Dill Sauce
- Total Time: 30 minutes
Description
Falafel with Yogurt Dill Sauce is the ultimate Mediterranean treat for anyone who loves a balance of fresh herbs and warm spices. The falafel is perfectly golden on the outside and soft on the inside, creating a satisfying texture. The sauce, with Greek yogurt and fresh dill, adds a cool, creamy counterpoint to the savory, crispy falafel. This recipe brings a deliciously fresh twist to traditional falafel. It’s a wonderful choice for anyone looking to add a wholesome, protein-packed meal to their weeknight rotation. Enjoy it as an appetizer, a snack, or even the main event! Pair it with pita bread, fresh salad, or some warm, fluffy naan for a truly mouthwatering experience.
Ingredients
- 1 cup dried chickpeas, soaked overnight
- 1/2 onion, roughly chopped
- 1/4 cup fresh parsley
- 1/4 cup fresh cilantro
- 3 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp baking powder
- Salt and pepper to taste
- Oil for frying
Yogurt Dill Sauce:
- 1 cup plain Greek yogurt
- 2 tbsp fresh dill, chopped
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
- Drain and rinse the soaked chickpeas thoroughly. Add them to a food processor with the onion, parsley, cilantro, garlic, cumin, coriander, baking powder, salt, and pepper. Blend until a coarse, paste-like mixture forms. Be careful not to over-process; you want some texture.
- Shape the mixture into small balls or patties.
- Heat oil in a deep pan over medium heat. Fry falafel in batches until golden and crispy, about 3-4 minutes per side. Drain on paper towels.
- For the sauce, mix yogurt, dill, lemon juice, salt, and pepper in a small bowl until smooth and well-combined.
- Serve the falafel warm, with a side of yogurt dill sauce for dipping.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
