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COPYRIGHT
HarperCollinsPublishers
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First published by HarperCollinsPublishers 2021
FIRST EDITION
© HarperCollinsPublishers 2021
Cover design © HarperCollinsPublishers Ltd 2021
Cover photographs by Joff Lee © HarperCollinsPublishers Ltd 2021
A catalogue record of this book is available from the British Library
Heather Thomas asserts the moral right to be identified as the author of this work
Photographer: Joff Lee
Food Stylist: Mari Williams
Prop Stylist: Rebecca Newport
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Source ISBN: 9780008406301
Ebook Edition © March 2021 ISBN: 9780008406318
Version 2021-02-10
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Page numbers taken from the following print edition: ISBN 9780008406301
CONTENTS
COVER
TITLE PAGE
COPYRIGHT
NOTE TO READERS
INTRODUCTION
BASICS
ACCOMPANIMENTS
LIGHT MEALS
SALADS
MAIN MEALS
WRAPS, SANDWICHES AND SNACKS
LIST OF SEARCHABLE TERMS
ABOUT THE PUBLISHER
INTRODUCTION
Golden and crispy on the outside, deliciously moist and fluffy inside, heady with spices and aromatic herbs, what’s not to like about falafel? This simple, unpretentious street food has become increasingly popular as more of us are embracing a healthier diet and Mediterranean-style food.
Falafel are great for sharing and are beloved of meze platters. There is a growing trend away from complex recipes to simpler options and uncomplicated meals as we all become more mindful about what we eat. People are demanding more fresh and healthy plant-based food, and falafel fit the bill perfectly. They even have their own emoji and a Google Doodle on International Falafel Day on 12th June. And because they are entirely plant-based, economical and convenient, they are a very sustainable food and, made from chickpeas (garbanzo beans), are an excellent source of plant protein and a delicious substitute for meat.
VERSATILITY
Vegetarian eating is now mainstream as more people are switching to a completely meat-free diet. One of the great things about falafel is their universal appeal – to meat-eaters as well as vegetarians and vegans. Their versatility has been key to their success as they have moved beyond being a tasty fast-food snack with a slick of tahini that you can eat on-the-go, to a filling for pita pockets, sandwiches and wraps, tacos, burgers and sliders. They are even served as faux ‘meat’ in ‘sausage’ rolls and ‘meatballs’. They can be made the traditional way from soaked chickpeas (garbanzo beans), or by using tinned chickpeas (garbanzo beans) combined with tasty root vegetables, such as beetroot and sweet potato. They can be coloured emerald green with herbs, spinach, kale and peas, or stuffed with halloumi or salty feta. Serve them in salads, as part of a meze platter with a selection of dips, sauces and pickles, or even in breakfast fritters and shakshuka.
NUTRITION AND HEALTH
Falafel are among the healthiest foods you can eat. They are a good source of protein, healthy carbs, vitamins B and C and a wide range of minerals. They are also high in soluble fibre, which boosts gut health and helps lower LDL (bad) blood cholesterol. They are low in fat (especially if you bake or shallow-fry them) and gluten-free if using chickpea (gram) flour. In addition, the spices and herbs in falafel contain antioxidants that prevent or delay damage to the cells in our bodies and help protect us against heart disease and cancer.
MAKING FALAFEL
Luckily for us, falafel are a breeze to make and the ultimate fast food. All you need to do is soak dried chickpeas (garbanzo beans) in water overnight, then grind them with herbs, spices, garlic, onion and flavourings, and shape them into little balls or patties before frying or baking until appetizingly crispy. You don’t need any specialist skills or equipment apart from a large blender or food processor.
You will find an exciting range of recipes in this book, ranging from traditional dishes and accompaniments to snacks and street food, salads and substantial main courses. There are healthy recipes from Egypt, the Lebanon, Israel, Morocco, Turkey and Greece as well as India, Mexico, the Caribbean, Thailand and Italy. There’s something for everyone, whether you’re a meat-eater, a vegetarian or a vegan.
STORING AND FREEZING
You can keep falafel fresh in a sealed container in the fridge for up to three days.
To freeze cooked falafel, place them on a tray and freeze for 1 hour, then remove from the freezer and arrange them in a plastic container with wax paper between the layers. They will freeze well for up to one month.
To freeze uncooked falafel balls, place them on a tray and freeze for 1 hour, then place in a plastic container (as above) or a freezer bag. They will freeze well for up to three months.
REHEATING FALAFEL
To reheat cooked falafel, just shallow-fry them in oil over a medium heat for about 4–5 minutes until heated through, crisp and golden or bake them in a preheated oven at 180°C (160°C fan)/350°F/gas 4 for 15 minutes until hot and crisp on the outside.
Thaw frozen falafel in the fridge before baking, shallow-frying or microwaving them. Or you can reheat from frozen: just place on a baking tray (cookie sheet) and bake in a preheated oven at 180°C (160°C fan)/350°F/gas 4 for 15–20 minutes.
FLAVOURINGS
The flavourings you choose will make all the difference and can be transformational. You can choose from the following:
Spices: the traditional spices for falafel include ground cumin and coriander, but you can also add ginger, cinnamon, turmeric, nutmeg, allspice, paprika and cayenne. For a more intense flavour, toast some cumin, coriander or fennel seeds and then grind them before adding to the falafel mixture. Or use diced or grated fresh root ginger.
Herbs: the conventional herbs to use are oregano, marjoram, flat-leaf parsley, mint, dill and coriander (cilantro). Experiment with other herbs too, including basil, thyme and fennel.
Vegetables: onions – white, red or spring onions (scallions) and shallots – all add flavour, as does garlic. Root vegetables are sometimes added for flavour, colour and sweetness, especially sweet potatoes, carrots, pumpkin and squash. Peas (fresh or frozen) and spinach colour falafel a lovely bright green.
Drizzles: these are the finishing touches that make all the difference to flavour and appearance. You can add some spice and heat with harissa, hot sauce or sweet chilli sauce. Add sweetness with balsamic vinegar or glaze or pomegranate molasses. Be adventurous and drizzle with pesto or satay sauce, or be traditional and opt for a plain or lemony tahini sauce.
Dips and accompaniments: the simplest accompaniment is a bowl of chilled yoghurt swirled with harissa paste, flavoured with lemon zest or sprinkled with herbs. Alternatively, try labneh, hummus, tzatziki, guacamole and tomato salsa. Pickled chillies, cucumber, beetroot (beets) and turnips also provide contrasting and complementary flavours. Serve with warm pita bread triangles or pockets, flatbreads, tortillas and wraps, or just some delicious crusty bread.
VEGAN
TRADITIONAL FALAFEL
This is the basic traditional recipe for crispy falafel, although you can vary the spices and the size and shape of the balls. You must use soaked dried chickpeas (garbanzo beans) for this recipe. If you use the tinned sort they will not hold together so well and will have a totally different texture. If you use chickpea (gram) flour, the falafel will be gluten-free.
MAKES APPROX. 24 FALAFEL
SOAK OVERNIGHT
PREP 20 MINUTES
CHILL 1–2 HOURS (OPTIONAL)
COOK 10–15 MINUTES
300g (10½oz/generous 1¼ cups) chickpeas (garbanzo beans) (dried weight)
1 small onion, chopped
a bunch of flat-leaf parsley, chopped
4 garlic cloves, crushed
1½ tbsp chickpea (gram) flour
1 tsp baking powder
1 tsp sea salt
1 tsp ground cumin
1 tsp ground coriander
¼ tsp ground ginger
a good pinch of cayenne pepper
sunflower or vegetable oil, for frying
freshly ground black pepper
Put the chickpeas in a large bowl and cover with at least twice as much cold water. You will need plenty as the chickpeas swell and double in size. Leave to soak overnight. The following day, drain the chickpeas and pat dry with kitchen paper (paper towels).
Tip the chickpeas into a food processor and blitz with the onion, parsley and garlic. Add the chickpea flour, baking powder, salt and spices. Pulse, scraping down the sides occasionally, until everything is well combined, finely chopped and the mixture holds together. If it’s too dry and falls apart, add 2–3 tablespoons cold water. Add a good grinding of black pepper and blitz again. Take care not to over-process – the texture should be coarse.
Take a spoonful of the falafel mixture and, with damp hands, shape it into a small ball. Repeat with the remaining mixture. If preferred, you can flatten the balls slightly to form patties (these may be a better shape if you are using the falafel in wraps or sandwiches). If wished, cover and chill in the fridge for 1–2 hours. This will help them stay together when you fry them.
Pour the oil into a deep heavy-based saucepan to a depth of at least 7.5cm (3in). Place over a medium to high heat and when the temperature reaches 180°C (350°F) (you can use a sugar thermometer to check), add the falafel, a few at a time, being careful not to overcrowd the pan. Fry for 4–5 minutes until crisp and golden brown all over, then remove with a slotted spoon and drain on kitchen paper.
Serve piping hot or leave to cool and add to salads, wraps and sandwiches.
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