These Cava Falafel are of course made with the typical ingredients, but I bulked them up and added some extra nourishment with some shredded veggies inside.
I love making these falafels ahead of time, freezing them, and having them ready to pop in the oven or air fryer and have dinner ready in 10 minutes.
I always will switch up my added sides to this bowl. Sometimes I’ll use roasted carrots or cauliflower, or in this case, I’ll use all fresh and raw summer veggies that are typically found in Mediterranean bowls.
What is Cava Falafel?
Falafel is a popular Middle Eastern “fast food” made of a mixture of chickpeas (or fava beans), fresh herbs, and spices that are formed into small patties or balls.
It’s thought that falafel originated in Egypt as Coptic Christians looked for a hearty replacement for meat during long seasons of fasting or lent. It has also become a popular vegan food in Egypt and throughout the Middle East.
Cava Falafel continues to be the people’s daily grub in Egypt and you can find it from street vendors in almost every neighborhood. It’s often served in sandwich form with a generous drizzle of tahini and loads of Mediterranean salad, along with slices of roasted or fried eggplant.
What I love about this Cava Falafel recipe
– No canned chickpeas (very important!) If you’re after the best texture and flavor, you need to start with dry chickpeas. Many falafel recipes use canned chickpeas which are not authentic and will cause the falafel patties to disintegrate in the hot cooking oil.
– Hearty and flavorful. cava Falafel patties are packed with plant power and protein from the chickpeas that will leave you feeling full and satisfied. My recipe also uses the perfect blend of spices –cumin, coriander, and a hit of cayenne–and fresh herbs to give them bold authentic flavor.
– Make ahead and freezer-friendly. I love that this recipe can be prepped ahead of time, and you can freeze uncooked falafel patties for later use.
Here’s what you’ll need to make these Veggie Cava Falafel:
- zucchini
- red bell pepper
- red onion
- chickpeas
- parsley
- garlic
- salt + pepper
- almond flour
- tahini
- smoked paprika
- cumin
I am beyond obsessed with Cava so this homemade version is the exact thing I need to hit the spot. Blend the ingredients in a food processor together to make these amazing veggie falafels, and the rest is customizable! I’ve written down my favorite combo for the best homemade Cava bowl.
The cabbage slaw:
I’ve been altering my cabbage slaw recipe for a couple of years based on the ingredients available to me when I make it. This one is super tangy and citrusy. If it’s too tart for you, try using an additional lime instead of a lemon. I love this aspect of it.
It’s also quite a diversion from the cabbage topping at Cava, but it’s my preference for a salad base over leafy greens. I love a base of extra crunchy vegetables. I use carrots, red cabbage, and red onions. Some serious magic happens when these all marinate in the fridge.
The onions take on the most beautiful, soft pink hue and the shredded carrots soak up quite a bit of reddish-pink color. Overall, it’s relatively easy and healthy. I don’t add any sugar or honey, as most recipes might call for.
Additionally, I use apple cider vinegar instead of rice vinegar which many recipes also call for. I simply haven’t been able to get my hands on rice vinegar in Malaga yet.
Toppings:
I miss beautiful banana peppers from the US, especially those you can get at Cava. I had to substitute with some pickled guindilla peppers. Some other toppings I include are sesame seeds, for extra protein and crunch as well as feta cheese.
In a moment of weakness, I knew I had to add it to this bowl. If you ask me, one of life’s simple pleasures is feta cheese soaking up juices from a salad. It rounded out the dish, but you could surely omit this and enjoy the bowl as is. Lastly, chopped cucumber and tomato. Extra crunch and freshness.
The tahini sauce:
I have a thing for sauces and condiments. I’m the type who often has a fridge full of cava falafel and toppings, but nothing to put them on. I deliberated over what to use with this recipe. I think an egg-y, tangy aioli might clash with the cabbage slaw, and tahini is a classic combo with falafel anyway.
Since I don’t have fenugreek at my disposal, I couldn’t quite achieve the Bon Appetit-recommended sauce. I loosely based mine off of BA’s and Minimalist Baker’s 3-Ingredient Tahini Sauce. Tahini and warm water. Instead of garlic powder, I used fresh garlic, lemon, parsley, cilantro, spicy paprika, and a dash of cayenne. It came together well and is 100% guilt-free.
Homemade Cava Bowl with Veggie Cava Falafel
Ingredients:
Veggie cava falafels
- 1/2 zucchini, shredded
- 1/2 red bell pepper
- 1 small red onion, chopped
- 1 can chickpeas, rinsed and patted dry
- 1/2 cup parsley
- 2 garlic cloves
- 1/2 tsp salt
- 1/2 tsp pepper
- 3 tbsp almond flour
- 1 tbsp tahini
- 1 tsp smoked paprika
- 1 tsp cumin
Homemade Cava Bowl (serving size is 1 bowl)
- 2 Veggie Falafels (recipe above)
- 2 tbsp Lemon Harissa Hummus (recipe here)
- 1 cup spinach
- 1 cup mixed greens
- 1/2 cup sliced radishes
- 1 tomato, chopped
- 2 tbsp pickled red onions
- 1 Persian cucumber, chopped
- squeeze of lemon
How to Make Cava Falafel: Step-by-Step
- Soak chickpeas for 24 hours. Cover them in plenty of water and add baking soda to help soften them as they soak. The chickpeas will at least double in size as they soak. Drain very well.
- Make mixture. Add chickpeas, fresh herbs (parsley, cilantro, and dill), garlic, onion, and spices to food processor and pulse a little bit at a time until the mixture is finely ground. You’ll know it’s ready when the texture is more like coarse meal.
- & Refrigerate (important.) Transfer the cava falafel mixture to a bowl, cover, and refrigerate for at least 1 hour or overnight. The chilled mixture will hold together better, making it easier to form the falafel patties.
- Form patties or balls. Once the falafel mixture has been plenty chilled, stir in baking powder and toasted sesame seeds, then scoop golf ball-sized balls and form into balls or patties (if you go the patties route, do not flatten them too much, you want them to still be nice and fluffy when they’re cooked.)
- Fry. Frying is the traditional way to cook falafel and yields the most authentic and best result. Heat the oil on medium-high until it bubbles softly (your oil should be hot enough around 375 degrees F, but not too hot that it causes the falafel to fall apart.)
Carefully drop the falafel in the oil, using a slotted spoon, and fry for 3-5 minutes until medium brown on the outside. Avoid over-crowding the falafel; fry them in batches if necessary.
- Tip: it’s always a good idea to fry one falafel first to make sure the oil temperature does not need to be adjusted.
You can serve cava falafel for breakfast, lunch, or dinner! Most Egyptians, and others throughout the Middle East actually start their day with falafel, much like many here in the States start with a bowl of cereal.
For baked falafel
Preheat your oven to 350 degrees F and lightly oil a baking sheet. Give each patty a quick brush of extra virgin olive oil before baking; bake for about 15 to 20 minutes, turning the falafel patties over halfway through baking.
Make ahead and freezing
To make ahead: Prepared cava falafel mixture will keep in the fridge for 1-2 days ahead of time. Form it into patties when ready to fry.
To freeze: Place uncooked cave falafel patties on a baking sheet lined with parchment paper and freeze for 1 hour. Once hardened, transfer the patties into a freezer bag and freeze for up to 1 month. Falafel can be cooked from frozen by frying or baking.
Choose how to serve Cava Falafel
Middle Eastern Style: On the streets of the Middle East, falafel are typically served hot with a generous amount of tahini sauce.
As a Sandwich: To make a mean falafel sandwich, garb some warm pita pockets, load them with falafel, drizzle with tahini and add fresh greens (like arugula), fresh diced tomatoes, cucumbers, and pickles.
On a brunch board: Serve your flalafel with an array of fresh veggies, cheese, and dips like I have don’t on my brunch board.
As a side: serve falafel next to small plates like Turkish-inspired fried eggplant, tabouli salad, or Balela Salad.
Dip it: If you’re looking to dip your falafel, definitely try my Classic Creamy Hummus or Baba Ganoush!
Recipe!
Cava Falafel Recipe
Equipment
- pan
- pot
- pressure cooker
Ingredients
- 2 cup dried chickpeas
- 1/2 tbsp baking soda
- 1 cup parsley leaves stems removed
- 3/4 cup fresh cilantro leaves
- 1/2 cup fresh dill stems removed
- 1 small onion
- 7-8 garlic cloves
- salt to taste
- 1 tbsp ground black pepper
- 1 tbsp cumin
- 1 tbsp coriander
- 1 tbsp cayenne pepper
- 1 tbsp baking powder
- 2 tbsp toasted
- oil for frying
Falafel
- Tahini sauce
- pita pockets
- English cucumbers chopped or diced
- tomatoes
- baby arugula
- pickles
Instructions
- (One day in advance) Place the dried chickpeas and baking soda in a large bowl filled with water to cover the chickpeas by at least 2 inches. Soak overnight for 18 hours (longer if the chickpeas are still too hard). When ready, drain the chickpeas completely and pat them dry.
- Add the chickpeas, herbs, onions, garlic and spices to the large bowl of a food processor fitted with a blade. Run the food processor 40 seconds at a time until all is well combined forming a the falafel mixture.
- Transfer the falafel mixture to a container and cover tightly. Refrigerate for at least 1 hour or (up to one whole night) until ready to cook.
- Just before frying, add the baking powder and sesame seeds to the falafel mixture and stir with a spoon.
- Scoop tablespoonfuls of the falafel mixture and form into patties (½ inch in thickness each). It helps to have wet hands as you form the patties
- Fill a medium saucepan 3 inches up with oil. Heat the oil on medium-high until it bubbles softly. Carefully drop the falafel patties in the oil, let them fry for about 3 to 5 minutes or so until crispy and medium brown on the outside. Avoid crowding the falafel in the saucepan, fry them in batches if necessary.
- Place the fried falafel patties in a colander or plate lined with paper towels to drain.
- Serve falafel hot next to other small plates; or assemble the falafel patties in pita bread with tahini or hummus, arugula, tomato and cucumbers. Enjoy!
Notes
How to Make Falafel: Step-by-Step
- Soak chickpeas for 24 hours. Cover them in plenty of water and add baking soda to help soften them as they soak. The chickpeas will at least double in size as they soak. Drain very well.
- Make a mixture.Add chickpeas, fresh herbs (parsley, cilantro, and dill), garlic, onion, and spices to a food processor and pulse a little bit at a time until the mixture is finely ground. You’ll know it’s ready when the texture is more like a coarse meal.
- & Refrigerate (important.) Transfer the falafel mixture to a bowl, cover, and refrigerate for at least 1 hour or overnight. The chilled mixture will hold together better, making it easier to form the falafel patties.
- Form patties or balls. Once the falafel mixture has been plenty chilled, stir in baking powder and toasted sesame seeds, then scoop golf ball-sized balls and form into balls or patties (if you go the patties route, do not flatten them too much, you want them to still be nice and fluffy when they’re cooked.)
- Fry. Frying is the traditional way to cook falafel and yields the most authentic and best result. Heat the oil on medium-high until it bubbles softly (your oil should be hot enough around 375 degrees F, but not too hot that it causes the falafel to fall apart.)
- Tip: it’s always a good idea to fry one falafel first to make sure the oil temperature does not need to be adjusted.
Great! I have cooked this recipe by reading this article and it was super delicious. Good Job, Thanks man
“I tried this Cava Falafel recipe and it turned out amazing! The falafel balls were perfectly crispy on the outside and tender on the inside, just like at my favorite Mediterranean restaurant. Thanks for sharing this delicious recipe!”
“I tried this Cava Falafel recipe and it turned out amazing! The falafel balls were perfectly crispy on the outside and tender on the inside, just like at my favorite Mediterranean restaurant. Thanks for sharing this delicious recipe!”