It’s a meal rich in plant-based protein and fiber and good-for-you ingredients! Falafel is a staple in Mediterranean cuisine and for good reason. They are hearty, nutritious and packed with plant-based protein.
While my girls love a falafel sandwich, I like to keep things light and low-carb to keep me full, focused, and satisfied. The best part about this salad is that all the components can be prepped ahead of time for a meal prep lunch or dinner to enjoy the rest of the week.
Ingredients - Notes & Substitutions
The ingredients for this falafel salad recipe are broken down into three parts for ease of preparation - falafel mix, salad, and dressing.
Falafel Mix
Chickpeas, Water + Baking Soda: I highly recommend starting with dried chickpeas for the best texture. While canned chickpeas can be used, the results are slightly different. The baking soda helps facilitate the rehydration of the chickpeas. Onion: white or yellow onion can be used. Chop it into large chunks to make it easier to blend in the food processor. Herbs: A hearty mix of fresh cilantro and parsley provides flavor and that iconic green color. Dill is a great addition as well. Seasoning + Spices: I use a mix of salt, black pepper, cumin powder, coriander powder, and red pepper flakes. Add more or less red pepper flakes, depending on your desired spice level. Garlic: no need to mince or grate, just peel and pop it right into the food processor. Lime Juice: for acidity and brightness. Lemon juice can also be used. Baking Powder: this adds lift and makes the falafel light and fluffy. Cooking Spray: cooking spray ensures a nice, even coating on the surface of each falafel when air frying. I love an avocado oil cooking spray.
Salad
Mixed Greens: use any mix you desire, such as spring mix, mesclun, romaine, arugula, spinach, or butter lettuce. Cucumber: stick with an English cucumber or a few smaller Persian cucumbers. These have thinner skins and smaller seeds. Tomatoes: year-round grape or cherry tomatoes are your best bet. Kalamata Olives: for that special briny bite. Radish: for crunch and a peppery kick. Slice thinly with a knife or mandoline.
Dressing
Tahini: Tahini is a quintessential pairing with falafel. Use runny tahini and stir gently before use if the oil has separated. Lemon Juice: for a pop of acidity. Sweetener: honey or maple syrup are both great options. Opt for maple syrup to keep it vegan. Salt + Pepper: for seasoning and a kick of spice. Garlic: optional, but highly recommended. Mince or grate to the finest texture. Ice Cold Water: it is essential for the water to be ice cold to smooth out the tahini to the right consistency. Start with the amount in the recipe and add more if you prefer a thinner dressing. Scroll to the recipe card for a detailed list of ingredients and quantities.
How to Make Falafel Salad
Falafel salad and the falafel salad dressing is a cinch to throw together once you master the beauty of falafel. Here’s how I like to do it:
Step 1: Prepare Falafel Batter
Soak the dried chickpeas in 1½ cups of water mixed in with ⅛ teaspoon of baking soda overnight (Pic 1). Rinse and drain thoroughly. Transfer to the food processor jar. Add onion chunks, herbs, spices, garlic, lime juice, and baking powder. Now pulse everything to a coarse-to-semi fine consistency, scraping the sides in between (Pics 2 & 3). Check for consistency by binding a teaspoon of the mixture. If it doesn’t hold together, add 1 tablespoon of bread crumbs or almond flour, until it holds its shape. Transfer the mixture to a bowl, cover, and refrigerate for 30 minutes. Remove the mix from the refrigerator to form patties. Take a tablespoon of mixture in your palm, press, and shape it into a patty. Form all patties and keep them aside on a plate (Pic 4).
Step 2: Cook Falafel in ONE of Two Ways
Method 1: Air Fryer Falafel Preheat the air fryer to 350ºF. Gently spray the air fryer basket and place the falafel patties in a single layer, keeping enough space between them. Spray the top of the patties as well. Air fry for 10 minutes. Pull out the basket, flip the patties and lightly spray with cooking spray, then cook another 7-9 minutes, or until golden brown. Depending on the size of your air fryer, you may have to do this in two batches. Method 2: Pan-Fried Falafel Heat about 1-inch of olive oil in a deep fry pan on medium-high heat. Once the oil is hot, add falafels to the pan without overcrowding the pan (Pic 5). Fry for about 4 minutes on the first side, then flip and fry them for another 3-4 minutes, until they turn brown and crisp on the outside. Remove and place them on a kitchen-towel-lined plate to absorb excess oil (Pic 6).
Step 3: Prepare Dressing
In a small bowl, combine tahini, lemon juice, honey, salt, pepper, grated garlic, and ice-cold water. Use a whisk to combine until the dressing is smooth and of drizzling consistency. Add more water, if needed, to thin out the dressing to your liking.
Step 4: Assemble Falafel Salad
To a large bowl, add mixed greens, chopped cucumber, tomato, olives, and radish. Top with 3-4 falafels. Now drizzle 3-4 tablespoons of dressing and toss everything. Check for taste and add more dressing as needed.
Serving Suggestions
This simple salad with falafel is best served as a light lunch or dinner. You can try: Lunch: Keep it low-carb and gluten-free and serve it just as is, with extra dressing to drizzle. Dinner: Make it a hearty, vegetarian meal with quinoa tabbouleh, and even more veggies like carrot fries, broccoli or low-carb cauliflower rice.
How to Store
Leftover dressed falafel salad will keep for up to 1 day in an airtight container in the fridge. After the 1 day mark, the veggies will start to become mushy. Meal Prep Instructions: Cook the falafel, and prepare the salad ingredients. Store each one in its own Tupperware or glass container for up to 5 days in the fridge. Prepare the dressing as instructed. Assemble when ready to eat. To reheat falafel, warm in the oven or back in the air fryer at 350ºF for 2-3 minutes.
Recipe Tips & Notes
Use dried chickpeas. I definitely recommend starting with dried chickpeas for the best texture of falafel. Chill the falafel mixture. The colder mixture forms more easily into patties. If it’s too warm, it may be crumbly.Preheat the air fryer. If you start the patties in a cold air fryer, the outside may burn before the inside is cooked all the way through. Always preheat!Size evenly. As you form the falafel, make sure they’re relatively similar in size so they cook at the same rate.If your falafel patties aren’t holding their shape, add 1 tablespoon of breadcrumbs at a time until they do. Use almond flour for a gluten-free option.Dressing: Use ice cold water and start with the amount of water in the recipe. To thin out the dressing to your desired consistency, add 1 Tablespoon of water at a time.
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