Cava Falafel Recipe

I finally cracked the code on making restaurant-quality Cava Falafel Recipe right in my own kitchen, and I couldn’t be more excited to share it.

There is something so incredibly satisfying about biting into a falafel that is perfectly crispy on the outside and fluffy and herbaceous on the inside.

This recipe takes the traditional method and gives it that signature Cava twist by incorporating fresh veggies for extra flavor and nutrition.

It does take a little patience with the soaking time, but I promise the result is miles better than anything you can make from a can.

Get ready to build the ultimate Mediterranean bowl because these falafels are a total game-changer.

Ingredients

To achieve that authentic texture and flavor, we rely on fresh ingredients and dried legumes rather than canned shortcuts.

• 2 cups dried chickpeas: You must use dried chickpeas for this recipe, not canned. They provide the correct texture and structure so the falafel doesn’t fall apart during frying.
• 1/2 tablespoon baking soda: This is added to the soaking water to help soften the dried chickpeas and ensure they cook through perfectly.
• 1 cup fresh parsley leaves: Remove the thick stems, as they can add bitterness. The leaves provide that classic bright green color and fresh taste.
• 3/4 cup fresh cilantro leaves: This adds a distinct citrusy and grassy note that pairs beautifully with the earthy chickpeas.
• 1/2 cup fresh dill: Use the fronds without the thick stems for a subtle anise-like flavor that elevates the herb profile.
• 1 small onion: Roughly chopped is fine since it will go into the food processor. It adds essential savory depth and moisture.
• 7-8 garlic cloves: Don’t be shy with the garlic; it provides the punchy, aromatic backbone that great falafel needs.
• 1/2 zucchini, shredded: This is the secret “Cava” ingredient that adds moisture and bulk without making the mixture too heavy. Squeeze out excess water.
• 1 tablespoon cumin: A quintessential Middle Eastern spice that adds warmth and earthiness.
• 1 tablespoon coriander: This pairs with the cumin to add a lemony, floral citrus note.
• 1 tablespoon cayenne pepper: Adjust this amount based on your heat tolerance, but it gives a nice background kick.
• 1 tablespoon baking powder: Added right before cooking, this is the leavening agent that makes the falafel light and fluffy inside.
• 2 tablespoons toasted sesame seeds: These add a lovely nutty crunch and authentic flavor to the final mixture.
• Vegetable oil: You will need plenty of neutral oil with a high smoke point for frying.

Note: The listed ingredients produce approximately 12 servings.

Variations

This recipe is naturally vegan and gluten-free (if you ensure your spices are certified), but you can tweak it to suit your tastes.

• Make it Green: If you love a super herb-forward falafel, add a handful of fresh mint or spinach to the food processor for an even greener interior.
• Baked Version: If you prefer to avoid deep frying, you can brush the patties with olive oil and bake them at 350°F. They won’t be quite as crispy, but they are still delicious.
• Nutty Crunch: Add a few tablespoons of almond flour or crushed pistachios to the mix for a nuttier flavor profile and extra texture.
• Kid-Friendly: Omit the cayenne pepper and reduce the garlic slightly if you are serving this to children who might be sensitive to strong spice.

Cooking Time

While the soaking takes time, the actual hands-on cooking is quite fast.

• Prep Time: 10 minutes (plus 18-24 hours soaking time)
• Cooking Time: 45 minutes
• Total Time: 55 minutes (excluding soaking)

Equipment You Need

You don’t need a professional kitchen, but a few specific tools will make this process smooth.

• Food Processor: Essential for grinding the raw chickpeas and herbs into the correct coarse meal consistency.
• Large Bowl: For soaking the chickpeas with plenty of water.
• Heavy-Bottomed Pot or Dutch Oven: Perfect for maintaining consistent oil temperature while frying.
• Slotted Spoon: To safely lower the falafel into the hot oil and retrieve them when they are golden brown.

How to Make Cava Falafel Recipe?

The secret to this recipe lies in the preparation. Using dried chickpeas that have been soaked overnight is non-negotiable for achieving that signature grainy-yet-fluffy texture. The process involves grinding the ingredients raw, chilling the mixture to let the flavors meld and the starch set, and then frying them to golden perfection. It is a labor of love that rewards you with the best falafel you’ve ever tasted.

Step 1: Soak the Chickpeas

The day before you plan to cook, place your dried chickpeas and baking soda in a very large bowl. Cover them with cold water by at least 2 to 3 inches, as they will expand significantly. Let them soak at room temperature for at least 18 hours, or up to 24 hours. Once they have doubled in size and can be broken with your thumbnail, drain them thoroughly and pat them dry.

Step 2: Process the Mixture

In the bowl of a food processor, combine the drained chickpeas, parsley, cilantro, dill, onion, garlic, shredded zucchini, cumin, coriander, cayenne, salt, and pepper. Pulse the mixture repeatedly. You are not looking for a smooth puree like hummus; you want a texture that resembles coarse sand or meal. Scrape down the sides as needed to ensure everything is evenly incorporated.

Step 3: Chill the Dough

Transfer your falafel mixture to a clean bowl or container and cover it tightly with a lid or plastic wrap. Place it in the refrigerator for at least 1 hour. This step is crucial because it allows the starch in the chickpeas to release, which helps the balls hold together during frying without needing eggs or flour binders.

Step 4: Form and Fry

When you are ready to cook, stir the baking powder and toasted sesame seeds into the chilled mixture. Heat about 3 inches of vegetable oil in your pot to 375°F. Scoop about a tablespoon of mixture and gently form it into a ball or small patty—don’t pack it too tight, or it will be dense. Drop the falafel carefully into the hot oil and fry for 3 to 5 minutes, turning occasionally, until they are deeply golden brown and crispy. Drain on paper towels.

Additional Tips for Making this Recipe Better

I’ve learned a few tricks through trial and error that ensure perfect results every time.

• I cannot stress enough how important it is to dry your chickpeas and herbs before processing. Excess water in the mixture is the enemy of crispy falafel and can cause them to fall apart in the oil.
• Use a thermometer for your oil. If the oil is too cool, the falafel will soak up grease and become soggy; if it’s too hot, the outside will burn before the inside is cooked.
• Don’t skip the resting period in the fridge. I’ve tried rushing it, and the patties were much harder to shape and more prone to crumbling.
• I like to fry a single “test falafel” first. This lets me taste it to check if I need more salt or spices and ensures the oil temperature is just right before I commit to a whole batch.

How to Serve Cava Falafel Recipe?

These falafels are incredibly versatile and can be the star of many different meals. Serve them hot inside warm pita pockets stuffed with diced cucumbers, tomatoes, and pickled onions for a classic sandwich. They are also perfect for building a “Cava-style” bowl: start with a base of brown rice or greens, add the falafel, and top with a generous scoop of hummus, tzatziki, and a drizzle of spicy harissa. A side of lemon wedges and extra fresh herbs makes the presentation pop.

Nutritional Information

Here is an estimated nutritional breakdown per serving.

• Calories: 346kcal
• Carbohydrates: 35g
• Protein: 12g
• Fat: 18g

Make Ahead and Storage

Falafel is a fantastic recipe for meal prepping, as it freezes beautifully.

Restoring: Store cooked falafel in an airtight container in the refrigerator for up to 4 days. The raw mixture can also be stored in the fridge for up to 2 days before cooking.

Freezing: To freeze, place the uncooked formed patties on a baking sheet lined with parchment paper and freeze until solid. Transfer them to a freezer bag for up to 1 month. You can fry them directly from frozen; just add a minute or two to the cooking time.

Reheating: To reheat cooked falafel, place them in an oven or air fryer at 350°F for about 10-15 minutes. This helps restore their crispiness, whereas microwaving will make them soft and chewy.

Why You’ll Love This Recipe?

Once you try these homemade falafels, you won’t want to go back to the restaurant version.

• Authentic Texture: Using soaked dried chickpeas creates that perfect fluffy-yet-grainy interior that canned chickpeas simply cannot replicate.
• Budget-Friendly: Dried beans and fresh herbs are very affordable ingredients that yield a large batch of high-quality food.
• Hidden Veggies: The addition of zucchini adds nutrition and moisture without altering the classic taste, making it great for picky eaters.
• Freezer Friendly: You can make a big batch on the weekend and have a quick, healthy dinner ready to go in minutes on busy weeknights.