Can I make Zucchini Falafel with canned chickpeas?

Soaked dried chickpeas are the better choice for this Zucchini Falafel recipe. Unlike canned chickpeas, they have not already been cooked, which helps create the coarse interior and firm structure associated with traditional falafel. Canned chickpeas contain more moisture and are much softer. Substituting them directly can result in falafel that are overly soft or more likely to fall apart during frying.

Why is my Zucchini Falafel falling apart?

Excess moisture is one of the most common reasons Zucchini Falafel falls apart. After grating the zucchini, salt it, let it rest, and squeeze it thoroughly in a clean kitchen towel. The mixture should hold together when pressed in your hand. If it still feels too wet, add a small amount of chickpea flour. If it seems unusually dry, add cold water a few drops at a time. Also make sure the frying oil has reached the proper temperature before adding the falafel.

What sauces are best with Zucchini Falafel?

Zucchini Falafel pairs especially well with creamy, tangy, and herbaceous sauces. The avocado, parsley, cilantro, lemon, and chile green sauce described in this recipe is an excellent match because its freshness balances the crisp fried exterior. Tahini sauce, hummus, toum, tzatziki, yogurt sauce, harissa, and salsa verde are also excellent choices. For extra heat, finish the falafel with chile oil or serve hot sauce alongside.

Easy Zucchini Falafel with Fresh Green Sauce

Name: Zucchini Falafel
Prep time: PT-496482H52M36S
Cook time: 25 min
Total time: PT-496482H52M36S
Cuisine: Middle Eastern-Inspired
Ingredients: 2 medium zucchini; Medium-grain kosher salt, as needed; 2 green onions, chopped; 2 garlic cloves, peeled and smashed; 1/2 cup loosely packed fresh cilantro, leaves and tender stems; 1/2 cup loosely packed flat-leaf parsley leaves; 1 small red chile, stemmed, or dried chile flakes to taste; 1 1/2 cups dried chickpeas, soaked overnight in cold water and drained; 1 tablespoon ground cumin; 2 teaspoons ground coriander; 1 teaspoon freshly ground black pepper; 1/4 teaspoon ground fennel; Chickpea flour, cornstarch, or all-purpose flour, as needed; Oil, as needed for frying; 1/4 cup raw pistachios or cashews, or tahini; 3/4 cup loosely packed fresh cilantro, leaves and tender stems; 3/4 cup loosely packed flat-leaf parsley leaves; A few sprigs fresh mint, optional; 2 garlic cloves, peeled and crushed; 1 serrano or jalapeño chile, stemmed and seeded if desired; 1 ripe avocado; 1 lemon; 1/4 cup olive oil, avocado oil, pistachio oil, or neutral oil; Cold water, as needed; Tahini sauce, hummus, toum, or yogurt, optional for serving; Chile oil, optional for serving; Sesame seeds, optional for serving; Pita, optional for serving; Pickled or thinly sliced red onions, optional for serving; Lemon wedges, optional for serving

Description

Crispy Zucchini Falafel made with soaked chickpeas, grated zucchini, fresh herbs, garlic, and warm spices, served with a creamy avocado-herb green sauce. This flavorful plant-based recipe is naturally vegan and can be made gluten-free.

Ingredients

Scale

2 medium zucchini
Medium-grain kosher salt, as needed
2 green onions, chopped
2 garlic cloves, peeled and smashed
1/2 cup loosely packed fresh cilantro, leaves and tender stems
1/2 cup loosely packed flat-leaf parsley leaves
1 small red chile, stemmed, or dried chile flakes to taste
1 1/2 cups dried chickpeas, soaked overnight in cold water and drained
1 tablespoon ground cumin
2 teaspoons ground coriander
1 teaspoon freshly ground black pepper
1/4 teaspoon ground fennel
Chickpea flour, cornstarch, or all-purpose flour, as needed
Oil, as needed for frying
1/4 cup raw pistachios or cashews, or tahini
3/4 cup loosely packed fresh cilantro, leaves and tender stems
3/4 cup loosely packed flat-leaf parsley leaves
A few sprigs fresh mint, optional
2 garlic cloves, peeled and crushed
1 serrano or jalapeño chile, stemmed and seeded if desired
1 ripe avocado
1 lemon
1/4 cup olive oil, avocado oil, pistachio oil, or neutral oil
Cold water, as needed
Tahini sauce, hummus, toum, or yogurt, optional for serving
Chile oil, optional for serving
Sesame seeds, optional for serving
Pita, optional for serving
Pickled or thinly sliced red onions, optional for serving
Lemon wedges, optional for serving

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Instructions

Soak the dried chickpeas overnight in plenty of cold water. Drain thoroughly before preparing the falafel.
Coarsely grate the zucchini and spread it over a clean lint-free kitchen towel. Season lightly with kosher salt, cover with another towel, and let rest for 30 minutes.
Roll or gather the towel tightly around the zucchini and squeeze firmly to remove as much excess moisture as possible.
Add the green onions, garlic, 1/2 cup cilantro, 1/2 cup parsley, and red chile to a food processor. Process until finely chopped and almost paste-like.
Add the drained soaked chickpeas and pulse until they have a coarse, crumbly texture.
Add the cumin, coriander, black pepper, fennel, a little salt, and the squeezed zucchini. Pulse 3 to 5 times, just until evenly combined.
Test a spoonful of the mixture by pressing it in your hand. If it is too dry, add cold water a few drops at a time. If it is too wet, add a small amount of chickpea flour until the mixture holds together.
Shape the mixture into approximately 20 balls or small patties using about 2 tablespoons of mixture for each.
Heat about 3 inches of frying oil in a deep, heavy-bottomed saucepan to 330°F (165°C).
Working in batches, carefully fry the falafel for about 5 minutes, turning regularly, until deeply golden and crisp on all sides.
Transfer the cooked falafel to a rack or paper-towel-lined tray to drain and season lightly with salt while hot.
To make the green sauce, pulse the pistachios or cashews in a food processor until finely chopped. If using tahini instead, add it later with the avocado.
Add 3/4 cup cilantro, 3/4 cup parsley, optional mint, garlic, and serrano or jalapeño. Pulse until finely chopped.
Add the avocado flesh and juice from half of the lemon. Blend until smooth.
With the processor running, slowly drizzle in the oil, followed by enough cold water to create a loose, pourable sauce.
Season generously with salt and add more lemon juice as needed to balance the acidity, heat, and richness.
Serve the Zucchini Falafel warm with the green sauce and optional pita, tahini, hummus, chile oil, sesame seeds, red onions, and lemon wedges.

Notes

Use dried chickpeas that have been soaked overnight rather than canned chickpeas for the best falafel texture.
Squeeze the grated zucchini thoroughly because excess moisture can cause the falafel to fall apart.
Do not over-process the chickpeas; a coarse texture produces a lighter, more traditional falafel crumb.
Add chickpea flour only if necessary, since too much can make the falafel dense.
Keep the frying oil close to 330°F (165°C) and cook in batches to maintain an even temperature.
For a gluten-free version, use chickpea flour or cornstarch instead of all-purpose flour.
Store leftover cooked falafel in an airtight container in the refrigerator and reheat in a hot oven or air fryer for the crispiest texture.
Nutrition information is an estimate and can vary significantly depending on the amount of frying oil absorbed and the sauces or accompaniments served.

Prep Time: 45 minutes, plus overnight chickpea soaking
Cook Time: 25 minutes
Category: Main Dish
Method: Frying
Cuisine: Middle Eastern-Inspired

Nutrition

Serving Size: 4 falafel with green sauce
Calories: 390
Sugar: 4 g
Sodium: 430 mg
Fat: 23 g
Saturated Fat: 3 g
Unsaturated Fat: 18 g
Trans Fat: 0 g
Carbohydrates: 37 g
Fiber: 10 g
Protein: 12 g
Cholesterol: 0 mg