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5 from 1 vote

Soybean Falafel

Crispy outside, creamy inside, this herb-packed lower carb version of the Middle Eastern classic is perfect as an appetizer or as a vegetarian main. Recipe adapted from here. I like to serve these atop hummus with more fresh herbs or as part of a salad with pickled veggies, fresh herbs and toum dressing.
Course Main Course
Cuisine Middle Eastern
Keyword dairy-free, egg-free, falafel, Middle Eastern, nightshade-free, nut-free, soybean, vegetarian
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 4
Calories 287kcal
Author Jenny Ross

Ingredients

  • 1 cup dried soybeans covered with 3 inches of water for expansion, soaked overnight
  • 1 cup cilantro tender stems and leaves, lighty packed
  • 1 cup parsley leaves lighty packed
  • 1/4 cup mint leaves lighty packed
  • 4 green onions root and rough tips trimmed off
  • 3 garlic cloves minced
  • 1 teaspoon cumin ground
  • 1 teaspoon coriander ground
  • 1 teaspoon salt plus more as needed
  • pinch cayenne omit for nightshade-free
  • 2 to 3 cups avocado oil for frying

Instructions

  • Rinse and then dry the soaked soybeans on paper towels.
  • Combine the soybeans, cilantro, parsley, mint, garlic, cumin, coriander, salt, and cayenne in a food processor. Pulse until the soybeans are very finely chopped. Check the texture by squeezIng a small handful of the mixture - it’s done when it just holds together so continue to pulse, if necessary.
  • Refrigerate the mixture for 15 minutes to allow the batter to firm up. After a 15 minute rest, gently shape tablespoonfuls the batter into balls and set aside.
  • Heat a large heavy-duty pot and fill with 3/4-inch of avocado oil. Heat to 375ºF over high heat. Using a slotted spoon, gently lower formed falafels into the hot oil, ensuring that they do not touch. Cook at 350-375ºF until deeply golden then flip each ball with a fork and cook the second side until golden as well, about 4 minutes total. Transfer the cooked falafel to a paper towel lined plate and season with more salt.

Notes

You can also bake these rather than fry them. Transfer formed falafel onto a parchment-lined baking sheet and bake at 400ºF for 15-20 min, golden.
Only about 2 tablespoons of oil are absorbed, as reflected in the nutrition.
Protein:Energy Quotient [calories]: 0.55

Nutrition

Calories: 287kcal | Carbohydrates: 17g | Protein: 18g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 7g | Sodium: 597mg | Potassium: 1008mg | Fiber: 6g | Sugar: 4g | Vitamin A: 1791IU | Vitamin C: 28mg | Calcium: 177mg | Iron: 9mg