Black Bean Falafel or Dip and Cucumber Sauce
Elevate your appetizer game with this Black Bean Falafel or Dip and Cucumber Sauce recipe, a delicious twist on a Middle Eastern classic. This quick and easy recipe swaps traditional chickpeas for protein-packed black beans, blended with fragrant spices like cumin, coriander, and smoked paprika for a smoky, bold flavor. Perfectly crisped through frying or baking, these falafel balls can transform into a creamy dip with a simple mash for versatile serving options. Pair them with the refreshing cucumber sauce, made with tangy Greek yogurt, grated cucumber, zesty lemon juice, and fresh dill, for an irresistible combination of flavors. Whether served as a crowd-pleasing appetizer, a nutritious sandwich filling, or a savory snack, this recipe is sure to delight. Ready in just 35 minutes, it’s as convenient as it is flavorful—ideal for busy weeknights or casual entertaining. Keywords: black bean falafel, cucumber sauce, healthy appetizer, vegetarian recipes, quick and easy falafel.
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Recipe Information
Ingredients
- 15 oz canned black beans (drained and rinsed)
- 0.5 medium onion (finely chopped)
- 2 cloves garlic (minced)
- 0.25 cup fresh parsley (chopped)
- 1 tsp ground cumin
- 1 tsp ground coriander
- 0.5 tsp smoked paprika
- 0.25 cup flour (all-purpose or chickpea)
- 0.5 tsp baking powder
- 0.5 tsp salt
- 0.25 tsp black pepper
- 2 tbsp olive oil (for frying or brushing)
- 1 cup plain Greek yogurt
- 0.5 medium cucumber (grated and squeezed to remove water)
- 1 tbsp lemon juice
- 1 tbsp fresh dill (chopped)
Instructions
In a food processor, combine black beans, onion, garlic, parsley, cumin, coriander, smoked paprika, flour, baking powder, salt, and pepper. Pulse until the mixture comes together and is smooth but still slightly chunky. Do not over-process.
Refrigerate the mixture for 15 minutes to make it easier to handle.
While the falafel mixture is chilling, prepare the cucumber sauce by mixing Greek yogurt, grated cucumber (squeeze out as much water as possible), lemon juice, and chopped dill in a bowl. Set aside in the refrigerator.
Once chilled, form the falafel mixture into small balls or patties, about 1-2 tablespoons each.
Heat olive oil in a skillet over medium heat. If frying, add the falafel in batches and cook for 2-3 minutes on each side or until golden brown and crispy. For baking, preheat the oven to 375°F (190°C), brush the falafel with olive oil, and bake for 15-20 minutes, flipping halfway through.
Serve the black bean falafel warm with the cucumber sauce on the side. They can also be used as a dip for pita or served in a wrap with fresh vegetables.
Nutrition Facts
Calories |
237 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 535 mg | 23% | |
| Total Carbohydrate | 28.7 g | 10% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 3.8 g | ||
| Protein | 14.5 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 139 mg | 11% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 497 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
