Enjoy this traditional falafel recipe with a twist: ditch the deep-fryer and turn to your air fryer for these healthier falafels with a tender center and crispy outer shell. This recipe is gluten-free, vegan, high-protein, and perfect for meal-prep! 

FULL RECIPE:

Ingredients

• 1 cup (190 g) dried chickpeas
• 1/2 cup fresh parsley, tightly packed
• 1/2 cup fresh cilantro, tightly packed
• 1/2 small onion, chopped
• 3 cloves garlic
• 1 1/2 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp ground cardamom
• 1/4 tsp ground cinnamon
• 1/4 tsp ground black pepper
• 1 tsp salt, or to taste
• 1/4 tsp baking soda (optional)
• Cooking spray or a little oil for frying

Directions

1. Soak the chickpeas: Place the dried chickpeas in a large bowl and fill it with plenty of water (the chickpeas should always be covered by at least 3 inches). Leave the chickpeas to soak for 18-24 hours. Then, drain the chickpeas completely and pat them dry if they are too wet.
   
2. Process the falafel dough: Transfer the chickpeas and remaining ingredients to a food processor and process for around 20 seconds. Scrape down the sides and repeat. Do this a few times until the mixture is well combined as a coarse meal, but not too mushy. Then chill the mixture (in the food processor jug) in the fridge for 45-60 minutes. This allows the starches to soak and will help the falafel hold together and not crumble apart as they cook.
   
3. Shape the falafel: Use an ice-cream scooper to measure the mixture and shape it into a ball (you can also shape it into a disk/patty if preferred). Repeat this step with all of the falafel mixture. Spray the ice-cream scoop with a little olive oil if you find that the mixture is sticking.
   
4. Cook the falafel: Spray the air fryer base and also the falafel balls with a little cooking spray, and then cook them at 375ºF (190ºC) for 15 minutes, flipping over at 10 minutes. Once ready, they’ll be crispy and lightly browned on the outside. Do this step in batches, based on how big your air fryer basket is.
   
5. Serve: Once ready, you can eat the crispy falafels immediately!
   

Nutrition Facts

• Calories: 189
• Total Fat: 3g
  • Saturated Fat: 0g
• Cholesterol: 0mg
• Sodium: 581mg
• Total Carbohydrates: 33g
  • Dietary Fiber: 8g
  • Sugars: 5g
• Protein: 9g
• Vitamin C: 7mg
• Calcium: 73mg
• Iron: 2mg
• Potassium: 239mg

Health Benefits of Air Fryer Falafel

Falafel is a popular Middle Eastern dish that has been enjoyed for centuries. Traditionally, it is deep-fried, but air-frying provides a healthier alternative without compromising the crispy texture or rich flavor. Air fryer falafel offers several health benefits, making it a great addition to any diet. Chickpeas, the main ingredient in falafel, are an excellent source of plant-based protein and fiber. This combination helps promote satiety, aids digestion, and supports healthy weight management. Additionally, chickpeas contain essential vitamins and minerals, such as iron, magnesium, and folate, which are beneficial for overall health. Air frying significantly reduces the amount of oil used compared to deep frying, lowering calorie intake and unhealthy fats. This cooking method also preserves more nutrients in the ingredients, ensuring that you get the most out of your meal. With less grease, air fryer falafel is easier to digest and lighter on the stomach while still being deliciously crispy.

Versatile Ways to Serve Air Fryer Falafel

One of the best things about falafel is its versatility. Whether you are looking for a protein-packed snack, a flavorful salad topping, or a filling main dish, air fryer falafel can be served in multiple ways.

• In a Wrap or Pita Pocket: One of the most traditional ways to serve falafel is in a pita pocket with fresh vegetables like lettuce, tomatoes, cucumbers, and onions. A drizzle of tahini or hummus completes the dish, adding creaminess and extra flavor.
• Over a Salad: For a lighter option, serve falafel over a fresh green salad with olives, feta cheese, and a lemon dressing. This makes for a refreshing and nutritious meal.
• As a Bowl Meal: Create a Mediterranean-inspired falafel bowl by pairing falafel with quinoa, rice, roasted vegetables, and tzatziki sauce. This balanced meal provides a mix of textures and flavors that are both satisfying and healthy.
• As an Appetizer or Snack: Serve air fryer falafel with dipping sauces like hummus, tzatziki, or spicy harissa. These small, crispy bites make a great appetizer or healthy snack option for gatherings.

Tips for Making the Perfect Air Fryer Falafel

Achieving the perfect texture and flavor for air fryer falafel requires a few key tips and tricks.

• Use Dried Chickpeas Instead of Canned: Canned chickpeas have too much moisture, which can make falafel fall apart during cooking. Soaking dried chickpeas for 18-24 hours before blending them ensures the right consistency.
• Don’t Overprocess the Mixture: The chickpea mixture should have a coarse, grainy texture, not a smooth paste. Over-blending can make the falafel dense rather than light and crispy.
• Chill the Mixture: Allowing the falafel mixture to rest in the refrigerator for about an hour helps it hold together better during cooking.
• Preheat the Air Fryer: A preheated air fryer helps cook the falafel evenly and makes it crispier.
• Don’t Overcrowd the Basket: Arrange falafel in a single layer with enough space between them to allow air circulation for even cooking.
• Lightly Spray with Oil: While air frying uses less oil, lightly spraying the falafel balls with cooking spray enhances crispiness.

Why Air Fryer Falafel is a Great Plant-Based Protein Option

For those following a vegetarian or vegan diet, getting enough protein can sometimes be a challenge. Air fryer falafel provides an excellent plant-based protein source, making it an ideal choice for those looking to increase their protein intake without consuming animal products. Chickpeas are naturally high in protein, and when combined with fresh herbs and spices, they create a flavorful dish packed with essential nutrients. Falafel also contains fiber, which helps regulate blood sugar levels and promotes digestive health. Many store-bought vegetarian protein sources contain additives and preservatives, but homemade air fryer falafel is made from wholesome, natural ingredients. This makes it a cleaner, more nutritious option for those focusing on whole foods.

Storing and Reheating Air Fryer Falafel

If you want to prepare falafel in advance or store leftovers, there are easy ways to keep them fresh.

• Refrigeration: Store cooked falafel in an airtight container in the refrigerator for up to four days.
• Freezing: Falafel can be frozen either before or after cooking. To freeze uncooked falafel, shape the mixture into balls and place them on a baking sheet to freeze individually before transferring them to a freezer bag. Frozen falafel can be stored for up to three months.
• Reheating: To reheat refrigerated or frozen falafel, place them in the air fryer at 350°F (175°C) for a few minutes until they are heated through and crispy again.

Conclusion

Air fryer falafel is a delicious, healthy, and versatile dish that is easy to prepare at home. By using dried chickpeas, fresh herbs, and a blend of spices, you can achieve a traditional falafel flavor with a crispy texture all without deep frying. Whether enjoyed in a wrap, over a salad, or as a snack, air fryer falafel is a nutritious option that fits various dietary preferences. With the right techniques and storage methods, you can make falafel a staple in your meal rotation. Give this recipe a try and enjoy the benefits of a healthier, homemade falafel!