White Bean Falafels with Yogurt-Lemon Sauce

Ingredients

• 400 g Canned white beans (Drained and rinsed)
• 2 unités Garlic cloves (Minced)
• 1 cuillère à café Ground cumin (For the dough, plus ½ teaspoon for the sauce)
• 2 cuillères à soupe Fresh parsley (Finely chopped)
• 2 cuillères à soupe All‑purpose flour (To bind the dough)
• ½ cuillère à café Salt
• ¼ cuillère à café Ground black pepper
• 2 cuillères à soupe Olive oil (For frying)
• 150 g Plain yogurt (Can be Greek yogurt)
• 1 cuillère à soupe Lemon juice

Instructions

1. Drain and rinse the beans

   Place the beans in a colander (or fine‑mesh sieve) and rinse under cold water until the water runs clear. Drain well.

   Time: PT2M

2. Prepare the falafel dough

   In a bowl, mash the beans with a fork or potato masher. Add the minced garlic, cumin, parsley, salt, pepper and flour. Mix until you obtain a homogeneous but still slightly grainy dough.

   Time: PT5M

3. Shape the falafels

   Lightly dampen your hands and form balls 2‑3 cm in diameter with the dough. Place them on a plate leaving a small space between each ball.

   Time: PT5M

4. Heat the oil

   Pour the olive oil into the pan and heat over medium‑high heat until it shimmers but does not smoke.

   Time: PT3M

5. Fry the falafels

   Place the balls in the hot pan, without overlapping. Fry each side 3‑4 minutes until you achieve an even golden color.

   Time: PT8M

6. Finish in the oven

   Preheat the oven to 180°C. Transfer the golden falafels onto a baking sheet lined with parchment paper and bake for 10 minutes to dry them slightly and ensure interior cooking.

   Time: PT10M

   Temperature: 180°C

7. Prepare the yogurt‑lemon sauce

   In a small bowl, combine the plain yogurt, lemon juice, ½ teaspoon cumin, a pinch of salt and pepper. Taste and adjust acidity or seasoning if needed.

   Time: PT3M

8. Serve

   Place the hot falafels on a serving dish, accompany with the yogurt‑lemon sauce and enjoy immediately.

   Time: PT2M

Nutrition Facts

Calories

250

Protein

10 g

Carbohydrates

30 g

Fat

10 g

Fiber

6 g

Ingredient Substitutions

• Instead of Canned white beans: White beans, Chickpeas
• Instead of Garlic cloves: Garlic powder
• Instead of Ground cumin: Ground coriander, Sweet paprika
• Instead of Fresh parsley: Fresh cilantro
• Instead of All‑purpose flour: Breadcrumbs, Cornstarch
• Instead of Olive oil: Sunflower oil, Peanut oil
• Instead of Plain yogurt: Sour cream, Quark
• Instead of Lemon juice: Apple cider vinegar

Equipment Needed

• Mixing bowl
• Fork or potato masher
• Frying pan
• Baking sheet + parchment paper
• Oven
• Colander or fine‑mesh sieve
• Silicone spatula
• Grater or garlic press (optional)

Critical Steps — Do Not Skip

• Prepare the falafel dough (step 2) – the texture should remain slightly grainy so the balls hold together.
• Heat the oil to the right temperature (step 4) – oil that’s too cold makes the falafels greasy, too hot burns them.
• Fry the falafels without overcrowding (step 5) – ensures an even golden crust.
• Finish in the oven (step 6) – ensures interior cooking and a slightly crisp texture.

Chef Tips from the Video

• Dampen your hands with a little cold water to shape the balls without them sticking.
• Use a garlic press for a milder, more uniform garlic flavor.

Troubleshooting

Storage

Refrigerator: Yogurt‑lemon sauce: up to 3 days in an airtight container. Falafels: 2 days, reheated in the oven or pan.

Freezer: Falafels can be frozen for 2 months; thaw then reheat in the oven.

Room temperature: Do not leave the falafels at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the yogurt‑lemon sauce the day before and store it in the refrigerator.
• Falafels can be cooked entirely in the oven (no frying) for a lighter version and reheat quickly.