Healthy Vegan Falafel
This healthy vegan falafel skips the deep fryer and pan-fries chickpea patties packed with fresh parsley, garlic and tahini in just 25 minutes. Canned chickpeas, psyllium husks or ground flax, grated carrot, onion and chickpea flour bind everything together. You cook them two minutes per side for a crisp crust and a soft, herby center.
This falafel/chickpea patties recipe is, in my opinion, the best vegan falafel recipe I have ever tried. I adapted it to my preferences and made it healthier, without deep-frying, and it has stayed in my regular rotation ever since. It is so easy to make, and I am sure this healthy vegan falafel will become one of your favorite recipes too.
If you asked me how an ideal meal looks for me, I would tell you it is made of veggie patties, fluffy mashed potatoes and a huge salad. For me, nothing is more delicious than this, and as simple as it may sound, there is no other meal that makes me happier. I think it reminds me of my childhood, when my grandma used to make me mashed potatoes with butter, served with a large steak or meat patties aside. Of course, I was not vegetarian back then. These chickpea patties are my grown-up, plant-based way back to that exact feeling.
This Recipe Works If You Need
- A fast weeknight protein: with canned chickpeas, these patties go from bowl to plate in about 25 minutes.
- A lighter falafel that is not swimming in oil, because they are pan-fried in 3 to 4 tablespoons instead of deep-fried.
- A naturally vegan, dairy-free and egg-free main that still holds together thanks to psyllium husks or ground flax.
- A make-ahead component you can fold into wraps, grain bowls and salads all week.
- A way to use up a bunch of fresh parsley before it wilts in the fridge.
Why You’ll Love This Recipe
- No deep frying means you get a crisp, golden crust from just a few tablespoons of oil in a non-stick pan, not a pot of bubbling fat.
- Ready in 25 minutes when you reach for canned chickpeas, so there is no overnight soaking to plan around.
- Loaded with fresh parsley, a full cup of it, which is what gives real falafel that bright green interior and herby aroma.
- Naturally gluten-free if you bind with chickpea flour, since the whole mixture leans on chickpeas, husks and tahini rather than wheat.
- Protein and fiber in one patty, thanks to the chickpeas, chickpea flour and tahini working together.
- Endlessly flexible: serve them in pita, over salad, or with mashed potatoes the way I love them most.
Ingredient Notes
Boiled chickpeas (canned) are the backbone here, and I use 800 g of them. Canned is what keeps this a 25-minute recipe; if you start from dry chickpeas you have to soak them overnight first. Drain and rinse them well to wash off the canning liquid, then blend until you get a paste-like consistency. Look for cans where chickpeas are the firm, intact kind rather than mushy, because firmer chickpeas blend into a paste that still has a little body.
Psyllium husks or ground flax seeds are the binder that replaces egg. Two tablespoons is enough: both absorb moisture and turn gel-like, which is exactly what stops the patties from crumbling in the pan. If you only have whole flax seeds, grind them first, because whole seeds pass straight through without gelling.
Fresh parsley, a full chopped cup, is not a garnish here, it is a main ingredient. It is what gives falafel that signature green color and fresh, grassy aroma. Use flat-leaf parsley if you can find it, dry the leaves before chopping so they do not water down the mix, and chop it fairly fine so it distributes evenly.
Carrot and onion bring sweetness and moisture. Grate the carrot finely so it cooks through in the short fry time, and dice the onion small for the same reason. A coarse onion dice can stay sharp and crunchy in the middle of a two-minute patty.
Garlic, six cloves mashed, is generous on purpose, because falafel should taste boldly of garlic and herbs. Mash or grate it rather than slicing so it melts into the mixture instead of leaving hot bites.
Chickpea flour (or any other flour) tightens the mixture and helps it hold its shape. I reach for chickpea flour because it keeps the patties gluten-free and doubles down on that chickpea flavor. Add it gradually: you want a mixture that holds a patty without feeling dry.
Sweet paprika and ground cumin are the warm, earthy spices that make this read as falafel and not just a bean cake. Cumin is the defining note here, so do not skip it. If your jars have been open a while, give them a sniff; ground spices fade, and tired cumin will leave the patties flat.
Tahini, two tablespoons, adds richness, a faint sesame bitterness and extra binding from its natural oils. Stir the jar well before measuring, because tahini separates and the thick paste at the bottom behaves very differently from the oil that pools on top.
Oil for frying, 3 to 4 tablespoons, is all you need in a non-stick pan. This is the whole point of the recipe: enough oil to crisp and color the surface, not enough to deep-fry.
Tips
- Blend the chickpeas to a paste, then stop. The card calls for a paste-like consistency, so process them well, but a paste that still has a touch of texture gives patties that are tender inside rather than gummy.
- Let the mixture rest a few minutes before shaping. Psyllium and flax need a moment to absorb moisture and firm up. If the mix feels too wet to shape, this short rest, or an extra spoon of chickpea flour, fixes it.
- Keep the patties small. One tablespoon per patty, as the card says, is the sweet spot: small enough to cook through in two minutes a side without the outside burning before the inside is hot.
- Wait for the crust before flipping. You know a side is ready when it lifts cleanly and shows a deep golden color. Flipping too early tears the patty; give it the full two minutes per side.
- Drain on paper towel. Resting the fried falafel on a paper-towel-lined plate pulls off excess oil and keeps the crust crisp instead of steamy.
Substitutions and Variations
- Dry instead of canned chickpeas: you can use dry, but soak them overnight first. Canned is what keeps this recipe ready in 25 minutes.
- Swap the binder: psyllium husks and ground flax seeds are interchangeable here, both gel and hold the patties together, so use whichever you have.
- Change the flour: chickpea flour keeps these gluten-free, but the card allows any other type of flour if that is what is in your pantry.
- Adjust the spice: the paprika and cumin are the base; add a pinch of chili or extra garlic if you like your falafel bolder.
Storage and Make Ahead
These falafel keep well in an airtight container in the fridge for 3 to 4 days, which makes them an easy make-ahead protein for lunches. Reheat them in a dry non-stick pan or the oven rather than the microwave so the crust crisps back up instead of going soft. You can also shape the patties ahead and fry them just before serving. If you want a smaller, party-friendly version, try my mini falafel bites, and for another tahini-rich take on chickpea patties have a look at these green chickpea patties with tahini. They pair beautifully with a bowl of vegan red lentil soup for a full plant-based meal.
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Healthy Vegan Falafel
Ingredients
- 800 g chickpeas boiled, canned. You can use dry too, but if you want these chickpea patties ready in 25 minutes, use canned chickpeas. If you use dry chickpeas, soak them overnight first.
- 2 Tbsp psyllium husks or ground flax seeds
- 1 cup parsley chopped
- 1 carrot grated
- 1 onion diced
- 6 cloves garlic mashed
- 4 Tbsp chickpea flour or any other type of flour
- 1 tsp sweet paprika
- ½ tsp ground cumin
- salt and pepper to taste
- 2 Tbsp tahini
- Tbsp oil 3-4 Tbsp, for frying
Instructions
- Add the boiled chickpeas to the food processor and blend well until they have a paste-like consistency.
- Transfer to a large bowl and mix in all the other ingredients, except the oil.
- Heat some oil in a non-stick frying pan.
- Shape the patties, using about 1 Tbsp of mixture per patty.
- Fry them for 2 minutes on each side.
- Place the falafel on a plate lined with a paper towel to absorb any excess oil.
- Serve!
Video
Notes
Frequently Asked Questions
This version is pan-fried in just 3 to 4 tablespoons of oil instead of being deep-fried, so it absorbs far less fat. It is also built on whole-food ingredients like chickpeas, fresh parsley, carrot, onion and tahini, and it is naturally vegan, dairy-free and egg-free.
The recipe as written pan-fries the patties for two minutes per side to get a crisp crust. If you prefer to bake, shape the patties, brush them lightly with oil and bake until golden, flipping once. Keep in mind they may be a little drier than the pan-fried version, so do not skip the oil.
No, you can use dry chickpeas, but you have to soak them overnight first. Canned chickpeas are what keep this recipe ready in about 25 minutes, which is why they are the default here.
The most common cause is too little binder or a mixture that is too wet. Make sure you include the 2 tablespoons of psyllium husks or ground flax and let the mixture rest a few minutes so they gel. If it still feels loose, add a little more chickpea flour before shaping.
They can be. The binders are psyllium husks or ground flax, and if you use chickpea flour instead of wheat flour the whole recipe is gluten-free. The card allows any type of flour, so choose accordingly if gluten is a concern.
They are great tucked into pita with salad and a tahini or yogurt-style sauce, served over a grain bowl, or alongside a big salad. My own favorite way is with fluffy mashed potatoes and a huge salad.
Thank you for the delicious recipe
Hi! If I want to bake these, how long and at which temperature should I bake them?
Thanks!
Hi Terri! I bake them at 200C for about half an hour. Make sure you coat them in some oil so they don’t dry too much.
I make this all the time! Sooo delicious and a family fave!
Made this recipe while quarantined and it really is delicious. Like others, I modified the recipe. My modifications including halving the ingredients and adding a tiny bit of Tony’s cajun seasoning for salt. Thank you for sharing! You are appreciated.
Thank you for the kind words!
They are so D-Licious! I could eat them 24/7. I’ve also tried adding other ingredients as well. The recipe is easy to work with so I decided to experiment and found other flavors to be satisfying as well.
I added bell pepper to a batch along with some cauliflower rice. Very tasty! Thank you for this awesome recipe.
Hi, Jeannie! So happy to hear this! 😀 You should try my other veggie patties as well. Although, these are my fav as well. 🙂
yummm! This sounds so tasty and healthy 🙂
I made this tonight for dinner, but baked mine in the oven at 400 for 20 minutes on a mesh screen. It was really delicious!
Great idea, Karen! Glad you liked it! 😀
Thanks so much for the recipe!
You’re welcome!
I love this recipe…very easy to make and delicious!! I made the mistake of using coconut flour twice…can’t wait to get chickpea or almond flour and cook it again next week. I was wondering what the nutritional values were. I’m trying to be diligent in tracking my food. Thank you!
So happy you liked it! You can use any kind of flour. I frequently use chickpea or rice flour, but any other kind (as long as it doesn’t have a strong taste) is ok. You can check the nutritional values with cronometer.com.
could you form these into balls and drop them in a muffin tin?? then dip in a sauce? how long do you think they’d have to cook and at what temp? I seem to have really bad luck with formed patties cooking all the way through the middle without burning the outsides… sigh
Never thought about this, Katie, but you could give it a try. Make sure you brush them with a little bit of oil, so they won’t turn too dry. Try 30 minutes, at 180C. If they’re not crispy enough, bake them for 10-15 minutes more.
Can’t wait to make these!!
Could I pre make the batter and leave it in the fridge just under 24 hours before frying it off?
Sure! This is even better! All the flavors will blend so well together.
Thank you for this recipe, these were delicious !!
You’re welcome! So glad you liked them! 😀
These were amazing! I am constantly on the hunt for recipes to satisfy both the meat eaters as well as the vegetarian in my house and this one was a hit!
Thank you, Jennifer! 😀
Hi
I am looking for a really good recipe for Falafels and this sounds it. One question. What are psyllium husks? Can it be substituted with something else?
Hi Sheila! Thanks! Psyllium husks can be substituted for ground flax seeds or ground chia seeds. I prefer psyllium husks because they are flavorless, but the substitutes work just as well. I add this as a precaution, so the falafels won’t separate in the pan or in the oven. Unlike traditional falafels, which are deep-fried, these healthy falafels need to stick together a lot better because they are flipped from one side to the other.
I made these without psyllium husks or ground flax seeds and they turned out just fine. I added a couple more spoons of chickpea flour to stiffen up the dough, and they held together really well during cooking. 🙂
Glad you liked them! You can also keep the composition in the fridge for 30 minutes before making the falafels. This way it will get even firmer.
Is that powdered or whole psyllium husks?
Sounds DELICIOUS!
Powdered. Hope you’ll give it a try! 🙂
So you boil the chickpeas even if you’re using canned ones? And you do that for two hours?
Oh, no! You can either use already boiled, canned chickpeas, or boil chickpeas yourself.
Okay great. So if my chickpeas are canned, I can assume they’ve been boiled?
Yes. Drain them and use them just as they are. They should be good to eat.
I’m a lazy homemade cook and prepped everything about this recipe in my food processor. Dropped it into muffin tins to bake it. This is gonna be SO yummy!
The muffin tins idea is GENIUS!! Will try it too. Thanks for the tip Colette! 😀
Hi wanting to serve these for dinner tonight for my children but not sure how to serve them. Do you just eat them like that or with sauce or in a sandwich etc
Thanks
I usually serve them with a veggie side dish or mashed potatoes, but they can also be served with a sauce and a salad or in burger buns. I like tahini a lot! It goes great with falafels. 🙂
Thanks so much for the recipe! I tried these tonight and can’t seem to get the chickpeas to form a “paste.” I used canned chickpeas and drained and rinsed them before putting in the food processor. Is that where I went wrong? Should I have left the liquid from the can in there?
Thanks!
You adjust the chickpea paste texture using chickpea flour (or regular flour) and water. If the composition is too try, add a little bit of water, and if it’s too mushy, add more flour. The result will be an easy to form paste.
Wow! I love this recipe, delicious and totally healthy!!! I’ll try it tomorrow! Thank you so much Ruxandra! 🙂
Thanks Kostas! 😀 Let me know how it turned out!
Can these be made up ahead of time, frozen, thawed and used at another time?
Hi Kathleen! Sure! 🙂
What temperature do you recommend for best oven setting? I would like to try baking them also. Thanks!
180C / about 375F should be ok 🙂 Let me know how they turned out! 🙂
A friend of mine (who is a big meat eater) and I (vegetarian) made these the other day and they were AMAZING!!! The two of us ate them all for lunch, and it was our first time eating falafels. I recommended this recipe to many people and want to thank you for it. It inspired me to eat more vegan and look into food as such. Love your blog btw!
I’m so happy to hear this Ann! It’s great when our non-veg friends love vegetarian foods! This way we can convince them that vegetarian recipes are truly delicious and they won’t miss meat at all. 😀
Thanks for the lovely comment! 🙂
I have never eaten a falafel before. So, I don’t know if how they turned out was right or wrong. But they were very good! I had to change the recipe a little, because I didn’t have caraway seed. I left that out, added some crushed red pepper flakes, and it was all good.
I made them for my son (who is a vegan) and liked the falafel sub at subway, but it was disco’d and he can’t get it anymore. I hope he likes these!
Thank you Julie! I’m so glad you liked the falafels 🙂 Caraway can be omitted, the taste will be pretty much the same. I like that you added some crushed red pepper flakes! Great idea! 🙂
Let me know if your son will like them too! 🙂
P.S. I’m so happy to hear that your son is vegan too! More children should be vegan 🙂
Cheri, you definitely did something wrong 🙂 Try again and this time, read the recipe carefully. Trust me, it is worth it!
P.S. You probably forgot to add flour 😉
Love this! is it okay if I put it on my own blog using my own photos and adjustments! Thanks and love all the way from australia 🙂
So glad you liked them Naomi! Just saw the photos on your blog. They turned out great! 😀
Dear Ruxandra, many thanks for the fine meal 🙂 I made a translation into German on my blog, I hope this is okay?
Sure! Glad you liked it! 😀
Tried these tonight and they were awesome, even my meat and 3 veg 17 yo son said they werent bad so its definately a keeper thanks so much for the recipe
I’m so glad to hear that! 😀
I have a can of fava beans, thinking of trying those instead of the chick peas.
I think they’re just as good. Let me know how it was! 😉
I love the uncooked mix – the taste is just wonderful, but in all honesty they just didn’t cook through! I made these for my birthday as a side snack so I made them smaller in size, put them in the oven as directed – nothing, they were so soft in the middle although outsides were well brown. So I cooked them over on the frying pan and finally they were something you can pick up and cut but then they were too dark outside to look nice…not sure what happened with my falafels :/ Anyway I found a new way to use the uncooked mix, I make wraps with it, and they’re delicious. Don’t have to use hummus since the mix is moist enough (I omit flour when eating it uncooked), I add bell peppers, tomatoes, cucumbers, spinach and voila a healthy lunch is served! Will try it with lettuce wraps to make even more healthier. Thank you for this recipe 🙂
Maybe the temperature was too high? That’s why they burned on the outside and were not cooked on the inside. It’s a great idea for the uncooked version. Will try! 🙂
These sound delicious! This is my first christmas as a vegetarian, and I want to make these as my main meal. Do you think they’re suitable for christmas?
Sure! They’re great for any occassion 😀
Buna!
Prima daca cand le-am facut au iesit SUPER….
A doua oara au iesit sfaramicioase….ai idee ce am gresit?
Thx
Sfaramicioase nu mi-au iesit niciodata. Daca ti-au iesit ok prima oara inseamna ca ai omis ceva ingrediente a doua oara 🙂 Urmeaza reteta intocmai, fara substituiri. Iti garantez ca iese. Am facut-o de atatea ori incat e fail-proof varianta asta 😀 Poate ar fi trebuit sa mai adaugi faina de naut? Compozitia trebuie sa fie usor de modelat. Nici prea umeda, nici prea uscata. Asta reglezi din faina de naut si umezeala ingredientelor. Oricum, ideea e ca inainte de a pune chiftelele la prajit trebuie sa te asiguri ca sunt usor de modelat in palma. Sper sa iti iasa 😀
When you freeze them would you do that after baking them or before? I have all these ingredients left over so i would love to make them now and freeze them. I never liked falafel but these look great..
Never mind.. Didnt read it carefully. After baking! Will let you know if i like them!
I freeze them after baking. Hope you’ll like them! It’s one of my favorite recipes 🙂
Loved it! Mentioned your recipe on my blog, here: limesarebetterthanlemons.tumblr.com/post/67345135389/falafel-naan-wich
Hope you don’t mind.
So glad you liked it Jeanne! Btw, great blog! 😀
Thank you. Back at ya!
Two hours to boil chickpeas after soaking? Is that really what it takes? I’ve read that you can even make falafel after ONLY soaking them and they don’t fall apart as easily. I’ve made several versions and am still on a quest to come up with the perfect version. This looks hopeful. And maybe I’ll just have to experiment with all the chickpea variations.
Hi Dana!
Yes, I boil chickpeas for two hours because I want them to be extra smooth. Otherwise, they will not only lack the smoothness, but also they will cause bloating. You can decrease the boiling time at 1 hour, but only if they were soaked overnight and if you change the boiling water at half an hour. If you soaked them only for a couple of hours, I would recommend that you boil them longer. If you want them to be extra smooth (for example, if you want to use them to make hummus also), 2 hours is a must.
Great recipe. Another option to boil soaked overnight chickpea is to put them in pressure cooker with some water and salt. Will be done in 10to15min.
Thanks Kavita! Didn’t know that! I don’t have a pressure cooker, but I eat chickpea a lot, so I’m thinking about buying one 🙂
I LOVE falafel! I’m definitely bookmarking this recipe to try sometime. It looks so good!
Thanks Joy! So glad you like it 😀
Hi! Great recipie, cant wait to try it, but I wanted to ask, when baking these, rather than frying, what temp do you suggest? 350, 375 ,400? Don’t want them to dry out !
thanks!
Hi Catherine! 350F is enough. They just need to get crispy on the sides, without getting too dry.
Buna Ruxandra,
La ce temperatura ar trebui coapte in cuptor?
Multumesc,
Carmen
Buna Carmen,
Scuze, am uitat sa specific asta. 180C cred ca ar fi suficient. Nu trebuie sa fie o temperatura prea mare pentru ca ele sunt practic deja gatite, trebuie doar sa prinda o crusta rumena pe deasupra.
Arata atat de bine! Multumim pt reteta, ador falafel si sunt sigura ca si aceste chiftele sunt absolut delicioase!
Multumesc mult Natalia! Ma bucur ca iti plac 😀
this recipe is very similar to one my husband got from an anti-inflammatory book (same basic idea, slightly different flavor…[cumin instead of caraway])
I absolutely LOVE them..and that is coming from someone who has always referred to falafel as ‘falAWFUL’
I made them for my husband fully expecting to not even want to try them..and now I double and sometimes triple the recipe because I love them so much…unlike other falafel I’ve had, these are deliciously moist and flavorful…and quite simple to make as well! …they hold up great, freeze well, I find them yummy cold as well as warm..I like to have a bunch of them on hand for a quick, protein packed grab & go breakfast, lunch or even a snack!
I’m so glad you like it! 😀 I’ve had the same problem with falafels. Most recipes are bland and too dry, because they put lots of flour and too much chickpeas, instead of fresh ingredients like parsley or carrot. I never thought about freezing them, but this is such a great idea! Thanks! 😀
Wow, arata super bine! De abia astept sa le incerc 🙂 merso frumos pentru reteta!
Multumesc Ella! 😀 Sper sa iti placa! Sunt printre chiftelutele vegetale preferate. Pe locul doi cred ca ar fi cele de quinoa 😀