Enjoy a healthier twist on traditional falafel by using an air fryer to achieve a tender center and crispy outer shell. This gluten-free and vegan recipe is high in protein and perfect for meal-prep.

FULL RECIPE:

Ingredients

• 1 cup (200g) dried chickpeas
• 1/2 cup fresh parsley
• 1/2 cup fresh cilantro
• 1 small onion, chopped
• 3 cloves garlic
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon cayenne pepper (optional)
• 1/2 teaspoon baking powder (optional)
• Cooking spray

Directions

1. Soak the chickpeas: Place the dried chickpeas in a large bowl and cover them with plenty of water (they should be submerged by at least 3 inches). Let them soak for 18-24 hours. After soaking, drain and pat them dry with a paper towel if necessary.
2. Prepare the falafel mixture: In a large food processor, combine the soaked chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, salt, black pepper, and cayenne pepper (if using). Process the mixture for about 20 seconds, then scrape down the sides and process again until well combined but not mushy. If the mixture is too wet, you can add 1-2 tablespoons of chickpea flour or all-purpose flour to help bind it.
3. Chill the mixture: Refrigerate the falafel mixture in the food processor bowl for about 45-60 minutes. This helps the mixture hold together better during cooking.
4. Shape the falafel: Using an ice cream scooper or your hands, form the mixture into balls or patties, depending on your preference.
5. Preheat the air fryer: Lightly spray the air fryer basket with cooking spray to prevent sticking. Preheat the air fryer to 375°F (190°C).
6. Cook the falafel: Place the falafel balls or patties in the air fryer basket in a single layer, ensuring they don’t touch. Lightly spray the tops with cooking spray. Cook for 15 minutes, flipping them after 10 minutes, until they are crispy and slightly browned on the outside.

Nutrition Facts 

• Calories: 63
• Fat: 1g (2% DV)
  • Saturated Fat: 1g (5% DV)
• Sodium: 146mg (6% DV)
• Carbohydrates: 11g (4% DV)
  • Fiber: 3g (12% DV)
  • Sugar: 2g (2% DV)
• Protein: 3g (6% DV)

Health Benefits of Air Fryer Falafel

Falafel is a well-loved Middle Eastern dish known for its crispy texture and deliciously spiced flavor. Traditionally, it is deep-fried, which gives it a satisfying crunch. However, using an air fryer provides a healthier alternative without sacrificing taste. Air-fried falafel contains significantly less oil, making it lower in fat while still being crispy on the outside and soft on the inside. This dish is packed with plant-based protein, thanks to chickpeas, which are the primary ingredient. Chickpeas are an excellent source of fiber, helping with digestion and keeping you full longer. They also contain essential vitamins and minerals like iron, magnesium, and B vitamins, which contribute to overall health. Another benefit of air fryer falafel is its low-calorie count compared to the deep-fried version.

Why Use an Air Fryer for Falafel?

An air fryer is a game-changer for those who love crispy foods but want to avoid excessive oil. The rapid air circulation technology in air fryers ensures an even cook, creating a crispy outer layer while maintaining a soft interior. One major advantage of using an air fryer is that it significantly reduces the risk of consuming harmful compounds found in deep-fried foods. When oil is heated to high temperatures for frying, it can produce harmful trans fats and free radicals, which may contribute to inflammation and chronic diseases. Air frying eliminates this issue, making your falafel a much healthier choice.

How to Serve Air Fryer Falafel

Falafel is a versatile dish that can be enjoyed in various ways. One of the most popular serving methods is in a pita wrap. Stuff warm pita bread with crispy falafel, fresh vegetables like lettuce, tomatoes, cucumbers, and red onions, and drizzle with tahini sauce or hummus for added flavor. Another great way to enjoy falafel is in a salad. Adding falafel to a Mediterranean-style salad with greens, olives, feta cheese (or a vegan alternative), and a lemon-tahini dressing creates a protein-rich, satisfying meal. Falafel also works well as an appetizer. Serve it with a dipping sauce like hummus, tzatziki, or a spicy harissa sauce for a flavorful snack or party dish.

Storage and Meal Prep Tips

Air fryer falafel is an excellent meal prep option as it stores well and can be reheated easily. Here are some storage and reheating tips:

• Refrigerating: Store leftover falafel in an airtight container in the refrigerator for up to 4 days.
• Freezing: For longer storage, place falafel in a single layer on a baking sheet and freeze for about an hour. Once frozen, transfer them to a freezer-safe bag or container. They can be stored for up to 3 months.
• Reheating: To maintain crispiness, reheat falafel in the air fryer at 350°F (175°C) for 5 minutes. Alternatively, they can be warmed in an oven at 375°F (190°C) for about 10 minutes. Avoid microwaving, as it can make them soft and less crispy.

Variations and Customization

One of the best things about falafel is that it can be customized to suit different tastes and dietary preferences. Here are some ideas for variations:

• Spicy Falafel: Add extra cayenne pepper or red pepper flakes to the mixture for a spicier kick.
• Herb-Loaded Falafel: Increase the amount of fresh parsley and cilantro for a more vibrant, herbaceous flavor.
• Gluten-Free Falafel: While this recipe is naturally gluten-free, some variations use flour for binding. If needed, use chickpea flour or oat flour to ensure it remains gluten-free.
• Baked Falafel: If you don’t have an air fryer, you can still make healthier falafel by baking them in the oven at 375°F (190°C) for about 25 minutes, flipping halfway through.

Nutritional Benefits of Key Ingredients

• Chickpeas: A great source of plant-based protein and fiber, helping with digestion and muscle repair.
• Garlic: Known for its immune-boosting properties and potential cardiovascular benefits.
• Cumin & Coriander: These spices provide antioxidant and anti-inflammatory benefits.
• Fresh Herbs (Parsley & Cilantro): High in vitamins A and C, which support a healthy immune system.

Conclusion

Air fryer falafel is a fantastic addition to any meal, offering a healthier alternative to traditional deep-fried versions without compromising on taste and texture. Packed with protein, fiber, and essential nutrients, this dish is an excellent choice for vegans, vegetarians, and anyone looking to incorporate more plant-based meals into their diet. Whether served in a pita wrap, as part of a salad, or enjoyed on its own with a delicious dipping sauce, falafel is incredibly versatile.