Protein-packed falafel is easy to make

Falafel are equally delicious eaten alone or stuffed into pita bread topped with tahini (sesame seed paste) sauce, lettuce, onions and tomato. Well-made falafel has a crispy exterior, giving way to a hot fluffy center of seasoned mashed garbanzo beans, garlic and parsley. Unlike other bean fritters, these are made from soaked but uncooked beans. You can make falafel from canned beans, but the texture and taste won’t be as good.

It’s important to keep the water at a minimum when grinding the beans; otherwise, they may fall apart when they hit the hot oil. If you notice this happening when starting to fry a batch, add a little flour to the mix.

1⅓ cup dried garbanzo beans (or 3 cups of canned garbanzos)

1 cup finely chopped flat leaf parsley

½ cup diced yellow onion 1 clove garlic, crushed ¼ teaspoon cardamom ¼ teaspoon cayenne pepper ½ teaspoon cumin ¾ teaspoon baking powder

2½ teaspoons all-purpose flour Zest of 1 lemon ¼ cup water (or as needed)

Salt to taste Whites from 2 eggs 4 cups canola oil

Place dried garbanzo beans in a large bowl and cover with 3 cups of water. Place in a covered container in the refrigerator to soak overnight. The next day, drain the beans well.

Blend beans, parsley, onion and garlic, until coarsely ground.

Add cardamom, cayenne pepper, cumin, baking powder, flour, lemon zest and mix well, adding a little water as needed to bind the mixture. Season with salt. Pulse until mixture holds together. Transfer to a bowl.

In a separate bowl, whip egg whites to stiff peaks. Fold into the falafel mixture.

Heat oil in a large pot to 350 degrees. With wet hands, shape the mixture into 24 3-tablespoon-size balls. Shape into footballshaped patties.

Transfer falafel to a rimmed baking sheet. Fry falafel in batches until cooked through and golden brown, about 4 minutes per batch. Drain on paper towels. Serve at once.

Makes about 24 balls.