HOW TO: Falafels for Frugal Family Fare

With three kids and a tight budget I am always on the lookout to feed the family healthy meals on the cheap. I've been experimenting with different kinds of beans and my new favorite that I've been working with are garbanzo beans, or chick peas. They are inexpensive and also used commonly for hummus, but I like to use them for making falafel.

Here's what you need:

• 1 15 oz. can chickpeas, drained
• 1 medium onion, finely chopped
• 1 tablespoon minced garlic
• 2 tablespoons fresh parsley, finely chopped
• 1 teaspoon coriander
• 3/4 teaspoon cumin
• 1/2 teaspoon salt
• 2 tablespoons flour - actually corn meal, you'll read more on this later
• oil for frying (canola or vegetable)

The original recipe I started with is found here: mideastfood.about.com/od/quickandsimplemeals/r/easyfalafel.htm. However, I modify the recipe a bit to suit my family's tastes:

Tips

I add a bit more of the spices, omit the parsley (i rarely have fresh parsley on hand), and add some curry powder because I like the flavor it adds. You could add any herbs you like, curry paste, anything really that does not mess up the consistency too much. I'm not going for a traditional falafel here, just something yummy that the kids will also eat. 

To get the right texture, I mix 1/2 the ingredients in the food processor and the other half I mash with a fork, combining them together with the fork into one bowl in the end. My final secret modification, is using corn meal instead of flour. You don't want a dry crumble, but you don't want a wet pasty mess either. 

If you find your falafels fall apart in the oil, they are too dry (or you are playing with them in the oil). Add a bit of water to your mixture and mix well. I have found if the mix is too dry (too much corn meal) the balls kind of fall apart in the hot oil. 

Warm your tortilla (or pita ) and add some lettuce and tomato (or red pepper, cucumber, etc...). I like to top it with cucumber sauce, or in a pinch, ranch dressing. A healthy shot of Sriracha sauce is optional but recommended.

Wrap it up and you've got a very delicious and somewhat healthy meal. If your oil is hot enough, the falafel shouldn't absorb too much of the oil but if you would rather pan fry, go ahead. They just don't come out as crispy on the outside, which we like. I have not tried baking them yet. 

My home made pita recipe in the works. Stay tuned.

Have you made falafel? Do you have any tips to share?