Low Iodine Vegan Falafel Bites
Crispy on the outside, herb-packed and tender within, these little chickpea bites deliver serious street-food energy right from your own kitchen. Managing iodine intake can get tricky with restaurant food and packaged snacks, but this recipe keeps things refreshingly straightforward — every ingredient is a whole, unprocessed plant food or a simple pantry staple, with no seafood, dairy, or iodized salt concerns to navigate. The key is starting with dried chickpeas rather than canned, which gives the falafel that authentic coarse texture and helps them hold together beautifully in the pan. Fresh parsley, cilantro, cumin, and coriander do the heavy lifting on flavor, so nothing feels like a compromise. The silky tahini dipping sauce — just sesame paste, lemon juice, garlic, and water — comes together in minutes and makes every bite feel complete. A squeeze of lemon wedge at the end brightens the whole platter and keeps things lively. Whether you're serving these as an appetizer or building a full spread around them, they disappear fast.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
6 servings
For the falafel
- 1 ½ cups dried chickpeas
- ½ medium yellow onion, roughly chopped
- 3 cloves garlic, roughly chopped
- 1 cup fresh flat-leaf parsley leaves, loosely packed
- ½ cup fresh cilantro leaves, loosely packed
- 1 ½ tsp ground cumin
- 1 tsp ground coriander
- ½ tsp cayenne pepper
- 1 tsp salt
- ½ tsp baking powder
- 2 tbsp all-purpose flour
- ½ cup neutral oil (such as canola or avocado oil), for frying
For the tahini sauce
- ¼ cup tahini
- 3 tbsp fresh lemon juice
- 1 clove garlic, finely grated
- 3–4 tbsp cold water
- ¼ tsp salt
For serving
- pinch of paprika (optional)
- lemon wedges (optional)
Instructions
- 1
Place the dried chickpeas in a large bowl and cover with at least 3 inches of cold water. Soak at room temperature for 8 hours or overnight, until the chickpeas have roughly doubled in size and are tender enough to pierce with a fingernail but still raw at the center. Drain and pat dry.
- 2
Combine the drained chickpeas, onion, garlic (for the falafel), parsley, cilantro, cumin, coriander, cayenne, and salt in a food processor. Pulse in short bursts, 15–20 pulses total, scraping down the sides as needed, until the mixture resembles coarse, slightly damp sand — no whole chickpeas remain, but the texture is not a smooth paste. Transfer to a bowl.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!