
With beans or chickpeas, this type of croquette from the Middle East has recently taken center stage on Western menus. With all the nutritional benefits that legumes provide, falafel, crispy on the outside and fluffy on the inside, is no longer just for vegetarians.
What is falafel?
Dietitian-nutritionist María Colomer, honorary member of the Spanish Academy of Nutrition and Dietetics, defines falafel as “a type of legume cake, very popular in the Middle East and the Mediterranean. To prepare it, it is necessary to grind the hydrated dried legume, garlic, onion, coriander or parsley, cumin, chickpea flour, sesame seeds, baking soda, salt and pepper.
Origins of falafel
Many countries compete to appropriate this type of spicy donut, crunchy on the outside, spongy on the inside. The Oxford Companion to Food magazine places the origin of falafel in ancient Egypt, where it remains a very popular dish today. It also sneaks into the national recipes of Israel, Lebanon, Palestine, Syria, Jordan, Iraq and Oman. “The origin of falafel seems to be undocumented, but most experts place it in India. Being so popular in the Middle East and the Maghreb, almost everyone relates it to Arab cuisine,” explains the dietician-nutritionist.
Its main ingredient is legumes. The most common recipe uses chickpeas, but there are many other versions with beans or lentils. “In Egypt, for example, it is traditional to do it with broad beans,” the expert begins. The shape given to the pasta varies depending on where it is eaten. “The lenticular shape like that of a Russian steak or small hamburger is the most conventional, but in our environment it is increasingly common to find it with the appearance of a croquette or meatball,” he details.
They can be prepared fried, baked or grilled. The most common garnish is salad, potatoes or pita bread, as well as one or more sauces, either yogurt, tomato or tahini.
Nutritional benefits of falafel
Falafel combines well with various salads, sliced tomatoes, baked eggplants or in baba ganoush (an eggplant-based hummus), and other vegetable complements that will round out the contribution of vitamins and minerals of this already very good food. interesting from a nutritional point of view.
Vegetable protein and few sugars
Its main ingredient is legumes. This makes it a very complete dish whose composition includes practically all the nutrients. “Legumes are rich in vegetable protein, with low sugar content and a supply of carbohydrates mainly in the form of starch and oligosaccharides,” explains Colomer.
fiber
In addition, falafel has a high fiber content that helps regulate intestinal transit. The expert recalls that, as with legumes in general, «due to its high fiber content, low glycemic index and low sugar content, falafel can be used in the management of diabetes mellitus and obesity.»
Low in sodium and fat
«Without forgetting that its sodium and fat content is low and, like the rest of the foods of plant origin, it does not provide cholesterol, so its consumption, like legumes in other preparations, could be associated with a reduction in risk.» . of cardiovascular diseases and other chronic degenerative diseases,” says Colomer.
Minerals and vitamins
Regarding minerals, falafel stands out as a source of iron, magnesium and phosphorus and a high folate content.
Antioxidants
In addition, it is a food that contains natural antioxidants such as polyphenols and phytosterols.

Is fried falafel also healthy?
There are many opinions about what is the most suitable texture for falafel dough. Some gastronomy experts believe that the mixture of ingredients should be chopped very finely and others that it is better in puree form. In the end, depending on whether you prefer a more grainy and crunchy texture or a more homogeneous and soft texture, the chickpeas or beans are ground more or less coarsely.
But after chilling the dough and shaping it, the next step is to fry it. For some, this is a controversial step, since it takes away that halo of a healthy snack or snack. This doesn’t have to be like this. “Frying is a healthy culinary technique, like baking or grilling, as long as it is done with extra virgin olive oil, with dry food, at 180°C and the minimum cooking time, which is usually a few minutes” , indicates.
Frying is a technique that increases the energy density of the food and its fat content. We must take it into consideration to balance our diet energetically according to our activity and health situation. “If we don’t want to use more oil than necessary, or recycle oil in the kitchen, we can make falafel pasta in the oven. In this case, better with a round shape, or grilled, with a lenticular shape,” Colomer recalls.
The ALDI Council
Falafel, hummus, salads with chickpeas… There are many ways to incorporate chickpeas into your dishes! If you don’t like spoon dishes, you no longer have an excuse not to enjoy this healthy legume.

Maria Colomer. Dietitian-nutritionist from the University of Barcelona since 1997. He is a University Specialist in Nutritional Education and Physical Activity, Health and Sports Performance from the University of the Balearic Islands. She practices her profession in private medical practice and as an external advisor for collective catering companies, both for early childhood education centers, schools, children’s centers, nursing homes and hotels. She has extensive experience as a trainer in nutrition, dietetics and food safety for different groups. He has actively participated in activities and workshops of different companies in the food and restaurant industry for the prevention and well-being of their workers. He has collaborated in around thirty publications in national and international conferences, and has participated in the preparation of 3 technical documents on the eating habits of the population of the Balearic Islands. Responsible for training of the Official College of Dietitians-Nutritionists of the Balearic Islands and Honorary Member of the Spanish Academy of Nutrition and Dietetics.
