Equipment
Ingredients
Soybean Falafel
- 200 g dry yellow soybeans, raw, unroasted
- 100 g yellow onion, roughly chopped
- 30 g fresh parsley, leaves and tender stems
- 30 g fresh cilantro, leaves and tender stems
- 15 g garlic, peeled
- 5 g ground cumin
- 5 g ground coriander
- 3 g baking powder
- 5 g sea salt
- 60 ml olive oil
Roasted Vegetables
- 250 g zucchini, cut into thick half-moons
- 250 g eggplant, cut into bite-sized cubes
- 150 g red bell pepper, deseeded and cubed
- 30 ml olive oil
- 2 g dried oregano
- 3 g sea salt
Mint Yoghurt Dip
- 200 g full-fat greek yoghurt, unsweetened
- 100 g english cucumber, grated
- 15 ml lemon juice, freshly squeezed
- 10 g fresh mint, finely chopped
- 3 g garlic, minced or grated
- 2 g sea salt
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 543 kcal
- Protein
- 26 g
- Carbohydrates
- 33 g
- Fat
- 36 g
- Fiber
- 10 g
- Sugar
- 13 g
- Sodium
- 1090 mg
- Saturated Fat
- 6 g
- Monounsaturated Fat
- 20 g
- Polyunsaturated Fat
- 9 g
- Cholesterol
- 7 mg
- Potassium
- 1588 mg
- Calcium
- 319 mg
- Iron
- 10.9 mg
- Magnesium
- 195 mg
- Phosphorus
- 526 mg
- Zinc
- 3.5 mg
- Vitamin A
- 132 mcg
- Vitamin C
- 82 mg
- Vitamin E
- 4.9 mg
- Vitamin K
- 197 mcg
- Vitamin B6
- 0.6 mg
- Vitamin B12
- 0.4 mcg
- Thiamin
- 0.57 mg
- Riboflavin
- 0.75 mg
- Niacin
- 2.4 mg
- Folate
- 263 mcg
- Water
- 265 g
Sources: USDA FoodData Central
Method
Place the dry yellow soybeans in a large mixing bowl and cover with cold water by at least 5 centimeters. Leave to soak at room temperature for 12 to 24 hours.
Drain the soaked soybeans completely and pat them thoroughly dry with a clean kitchen towel. It is critical to remove as much surface moisture as possible to prevent the falafel from falling apart.
Transfer the dried soybeans to a food processor. Add the onion, parsley, cilantro, garlic, cumin, coriander, baking powder, and salt. Pulse until the mixture resembles coarse, wet sand. Do not over-process into a paste.
Transfer the falafel mixture to a bowl, cover, and refrigerate for 30 minutes. This allows the starches to hydrate and helps the patties hold their shape.
Preheat the oven to 200 degrees Celsius (400 degrees Fahrenheit). Toss the cubed zucchini, eggplant, and red bell pepper with olive oil, dried oregano, and salt. Spread evenly on a baking sheet in a single layer.
Roast the vegetables in the preheated oven for 25 to 30 minutes, or until tender and caramelized at the edges, tossing halfway through.
While the vegetables roast, prepare the yoghurt dip. Place the grated cucumber in a clean kitchen towel and squeeze tightly to extract excess water. In a small bowl, whisk together the squeezed cucumber, Greek yoghurt, lemon juice, chopped mint, minced garlic, and salt.
Remove the falafel mixture from the refrigerator. Using your hands, firmly squeeze and shape the mixture into 12 equally sized patties, each about 1.5 centimeters thick.
Heat the olive oil in a large frying pan over medium-high heat. Carefully place the falafel patties in the pan, working in batches to avoid overcrowding. Fry for 3 to 4 minutes per side until deeply golden and crisp.
Transfer the fried falafel to a plate lined with paper towels to drain excess oil. Serve immediately alongside the warm roasted vegetables, with the refreshing mint yoghurt dip on the side.
Chef's Notes
- The secret to perfect falafel, whether using chickpeas or soybeans, is starting with raw, soaked beans. Cooked or canned beans will turn to mush and disintegrate when fried.
- Do not over-process the bean mixture. Stop pulsing when it looks like coarse green-flecked sand; leaving some texture ensures the falafel is light and crispy, not dense and heavy.
- When shaping the falafel, squeeze the mixture firmly in your hands to compact it before flattening it into a patty. This mechanical binding helps it survive the frying process.
- For the crispiest roasted vegetables, ensure they are thoroughly dried after washing, and do not overcrowd the baking sheet. If they are packed too tightly, they will steam rather than roast.
Storage
Refrigerator: 4 days — Store the falafel, roasted vegetables, and yoghurt dip in separate airtight containers.
Freezer: 3 months — Freeze uncooked shaped falafel patties on a baking sheet before transferring to a freezer bag.
Reheating: Reheat cooked falafel in a 180C oven for 10 minutes to restore crispness. Do not microwave if crispness is desired.
Troubleshooting
Falafel crumbles and falls apart in the frying pan
Cause: The soybeans retained too much water after soaking, or canned/cooked beans were mistakenly used instead of raw dry beans.
Fix: Stir a low-carb binder like almond flour or psyllium husk into the remaining uncooked mixture and chill for an additional 20 minutes before shaping.
Prevention: Ensure you are strictly using raw, dry soybeans soaked overnight, and pat them completely dry before processing.
Yoghurt dip is watery and thin
Cause: The grated cucumber was not squeezed thoroughly before being added to the yoghurt.
Fix: Stir in an extra spoonful of thick Greek yoghurt to adjust consistency, or strain the dip through a fine mesh sieve.
Prevention: Always wrap grated cucumber in a kitchen towel and wring out as much liquid as possible.
Cultural Context
Falafel is an ancient and beloved staple of Middle Eastern street food, traditionally made with soaked chickpeas in the Levant or fava beans in Egypt. This modern low-carb adaptation substitutes raw soaked soybeans to mimic the granular, satisfying texture of the original while significantly reducing the carbohydrate content. Paired with warmly spiced Mediterranean vegetables and a classic tzatziki-style dip, this dish honors the vibrant flavor profiles of the region while meeting specific ketogenic dietary goals.
