This cava falafel recipe gives you what people line up for: a deep golden crust that shatters when you bite it, and a bright green, herb-packed center that tastes of parsley, cilantro, cumin, and lemon. It uses dried chickpeas, a food processor, and a short rest in the refrigerator. You can fry the falafel, bake it, or cook it in an air fryer, and then turn it into a build-your-own bowl with rice, greens, hummus, and sauces.
The falafel itself is simple, but it is also where most home cooks run into trouble: the mixture turns pasty, or the balls break apart in the oil. This guide spends most of its time on those details. It is an independent, copycat-style recipe and is not affiliated with CAVA. If you just want the quantities, jump to the recipe.
What Makes a Cava Falafel Recipe Taste Like Cava
CAVA began in 2006 as a mezze restaurant in Rockville, Maryland, opened by three childhood friends of Greek-American background, and grew into a fast-casual chain built around customizable Mediterranean bowls, according to Wikipedia’s overview of the company. Falafel is one of the proteins you can pick for a bowl or pita, and it has become one of the most copied items on the menu.
You do not need access to a restaurant kitchen to get close. Three things matter more than anything else:
- Dried, soaked chickpeas. This is non-negotiable. Canned chickpeas are already cooked and waterlogged, so they turn into a dense, gluey paste. Dried chickpeas that have only been soaked stay starchy and slightly grainy, which is exactly the texture you want.
- Lots of fresh herbs. Parsley and cilantro are what give falafel its green color and fresh flavor. If your falafel looks beige inside, add more herbs.
- A coarse grind. Pulse the mixture until it looks like coarse sand or couscous, not hummus. A smooth paste fries into a heavy, dense ball.
Cava Falafel Recipe
This cava falafel recipe makes about 24 to 30 falafel and serves 4 to 6. Soaking time: 12 to 24 hours. Prep time: 20 minutes, plus 30 minutes of resting. Cook time: 15 to 20 minutes.
Ingredients
- 1½ cups (300 g) dried chickpeas, soaked and drained (not cooked)
- 1 cup (about 30 g) packed fresh parsley, leaves and tender stems
- 1 cup (about 30 g) packed fresh cilantro
- ½ medium onion, roughly chopped
- 4 cloves garlic
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1½ teaspoons kosher salt
- ½ teaspoon black pepper
- ¼ teaspoon cayenne or red pepper flakes (optional)
- 1 tablespoon lemon juice
- 2 tablespoons chickpea flour or all-purpose flour
- 1 teaspoon baking powder
- Neutral oil, such as canola or peanut, for frying (2 to 3 inches deep)
Method
- Soak the chickpeas. Cover the dried chickpeas with at least 3 times their volume of cold water and soak for 12 to 24 hours. If your kitchen is warm, soak them in the refrigerator. They will roughly double in size. Drain well and pat dry. Do not cook them.
- Process. Put the chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, salt, pepper, cayenne, and lemon juice in a food processor. Pulse in short bursts, scraping down the bowl, until the mixture is coarse and crumbly and holds together when pinched. It should not be smooth.
- Rest. Transfer to a bowl, cover, and refrigerate for 30 minutes. This lets the chickpea starch hydrate and helps the falafel hold together.
- Add the binders. Just before shaping, stir in the flour and baking powder. Baking powder makes the inside lighter and slightly fluffy.
- Shape. With damp hands, press about 1½ tablespoons of the mixture into a ball or small patty, packing it firmly so it holds. Place them on a tray. If the mixture will not hold, add another tablespoon of flour.
- Heat the oil. Pour 2 to 3 inches of oil into a heavy pot and heat to 350 to 360°F (175 to 180°C). Use a thermometer. If the oil is too cool, the falafel soak it up and turn greasy. If it is too hot, the outside burns before the center cooks.
- Fry in batches. Lower 5 or 6 falafel into the oil with a slotted spoon, without crowding the pot. Fry for 3 to 4 minutes, turning once or twice, until deep golden brown. Let the oil return to temperature between batches.
- Drain. Move the falafel to a wire rack set over a baking sheet. Sprinkle with a pinch of salt while hot. Break one open to check that the center is cooked through and bright green.
Frying is hot work, so keep the pot no more than half full, keep water away from the oil, and never leave it unattended.
Fry, Bake, or Air Fry?
All three methods work with the same mixture. They give you different textures, and the times below are estimates that depend on your equipment.
| Method | How | Result |
|---|---|---|
| Deep fry | 350 to 360°F oil, 3 to 4 minutes | Crispiest, most like the restaurant version |
| Bake | 400°F (200°C), 25 to 30 minutes, flipping halfway, brushed with oil | Lighter and drier, with a thinner crust |
| Air fry | 375°F (190°C), 10 to 12 minutes, shaking halfway, sprayed with oil | Good crunch with much less oil |
For baked or air-fried falafel, flatten the balls slightly into patties so they cook through, and coat them lightly with oil on all sides. Without it, they come out pale and dry.
Why Falafel Falls Apart (and How to Fix It)
It crumbles in the oil. The mixture was too coarse or too dry, or it was not packed firmly. Pulse a little longer, add a tablespoon of flour, and press the balls firmly. Chilling the shaped falafel for 15 minutes before frying helps too.
It is dense and pasty. The chickpeas were cooked, or the mixture was over-processed. Use soaked dried chickpeas and stop when the texture is like coarse sand.
It is greasy. The oil was too cool, or the pot was crowded. Use a thermometer and fry in small batches.
It is raw in the middle. The balls were too big, or the oil was too hot. Use about 1½ tablespoons of mixture and keep the oil around 350°F.
It tastes flat. It needs more salt, lemon, or herbs. Season the mixture boldly, since it is milder than you expect before frying.
It is not green. Add more parsley and cilantro, and use the tender stems too.
Build a Cava-Style Falafel Bowl
Falafel is good on its own, but the bowl is where the Cava experience comes together. Think of it as layers: a base, greens, falafel, toppings, and sauces.
- Base. Basmati rice with a pinch of saffron or turmeric for color, or brown rice, quinoa, or lentils.
- Greens. Baby arugula, chopped romaine, or shredded kale. Our lacinato kale recipe is a good starting point for a more substantial green.
- Toppings. A diced cucumber and tomato salad with olive oil, red wine vinegar, and oregano. Pickled red onions, olives, and crumbled feta.
- Dips. Hummus, either store-bought or homemade.
- Crunch. Pita chips or a handful of toasted seeds.
Three sauces to make
Lemon-tahini sauce. Whisk ¼ cup tahini, 3 tablespoons lemon juice, ¼ cup cold water, 1 small grated garlic clove, and ½ teaspoon salt. Add more water until it is pourable.
Quick tzatziki. Mix 1 cup Greek yogurt with ½ cup grated cucumber squeezed dry, 1 tablespoon lemon juice, 1 tablespoon olive oil, 1 small grated garlic clove, a spoonful of chopped dill or mint, and salt.
Harissa honey vinaigrette. Whisk 3 tablespoons olive oil, 2 tablespoons red wine vinegar, 1 tablespoon lemon juice, 1 tablespoon harissa paste, 1 teaspoon honey, and a pinch of salt. If you like sweet heat, you may also like our homemade hot honey sauce.
For more bowl ideas, take a look at our Sweetgreen hot honey chicken bowl, the hot honey sweet potato bowl, or our guide to high fiber vegetarian meals.
Make Ahead, Freeze, and Reheat
Make the mixture ahead. You can process the mixture and refrigerate it for up to a day. Add the flour and baking powder just before shaping.
Freeze before cooking. Shape the falafel, freeze them on a tray until firm, then move them to a freezer bag. Fry or bake straight from frozen, adding a minute or two to the cooking time. Frozen raw falafel hold their texture better than frozen cooked ones.
Leftovers. Cooked falafel keep in an airtight container in the refrigerator for 3 to 4 days, in line with the USDA’s guidance on leftovers and food safety. Reheat in a 400°F oven or air fryer for 5 to 8 minutes until crisp and hot. The microwave works but makes them soft.
Cava Falafel Recipe FAQs
Can I use canned chickpeas for falafel?
It is not recommended. Canned chickpeas are cooked and soft, which makes a pasty mixture that falls apart. Use dried chickpeas that have been soaked.
Do I have to soak the chickpeas overnight?
Yes, for 12 to 24 hours. A quick-soak method of boiling and soaking for an hour is not the same, because the chickpeas partially cook.
Why did my falafel fall apart?
The mixture was too coarse or dry, or the shaping was loose. Add a spoonful of flour, chill the shaped balls, and press firmly.
Can I bake falafel instead of frying?
Yes. Bake at 400°F for 25 to 30 minutes, flipping halfway, with the falafel brushed with oil. They will be lighter and less crunchy.
Is falafel gluten-free?
It can be. Use chickpea flour instead of all-purpose flour and check the labels on your spices and baking powder.
Is falafel vegan?
The falafel is vegan. Check the sauces: tzatziki contains yogurt and the honey in the harissa vinaigrette is not vegan.
How do I get falafel crispy?
Keep the oil at 350 to 360°F, fry in small batches, and drain on a wire rack so the bottoms don’t steam.
What do I serve with falafel?
Hummus, tahini sauce, tzatziki, cucumber-tomato salad, pickled onions, pita, or rice and greens in a bowl.
Final Thoughts
A good cava falafel recipe comes down to a few things: dried soaked chickpeas, a coarse grind, plenty of herbs, a rest in the refrigerator, and steady oil temperature. Get those right and you have crispy, green, flavorful falafel that works in a bowl, a pita, or on its own with a spoonful of tahini sauce. Make a double batch and freeze half uncooked, and you will have a head start on a few easy meals.
Cava-Style Falafel
Ingredients
Equipment
Method
- Soak the chickpeas: Cover the dried chickpeas with plenty of cold water and soak for 12–24 hours. Drain and rinse thoroughly. Do not cook them.
- Prepare the mixture: Add the chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, salt, and black pepper to a food processor.
- Pulse until coarse: Process until the mixture resembles coarse sand and holds together when pressed. Avoid turning it into a smooth paste.
- Add the baking powder: Mix it into the falafel mixture. If the mixture seems too wet or does not hold together, add chickpea flour a tablespoon at a time.
- Chill: Cover and refrigerate for 30–60 minutes to help the mixture firm up.
- Shape the falafel: Form the mixture into small balls or patties, pressing firmly so they hold their shape.
- Heat the oil: Heat about 2 inches of vegetable oil in a heavy-bottomed pot to 350–360°F (175–182°C).
- Fry in batches: Cook the falafel for approximately 3–5 minutes, turning as needed, until golden brown and cooked through. Avoid overcrowding the pot.
- Drain and serve: Transfer to a wire rack to keep the bottoms crisp. Serve hot with hummus, tahini sauce, pita, or a grain bowl.
Notes
- Use dried chickpeas: Canned or cooked chickpeas contain too much moisture for traditional falafel and can cause the mixture to fall apart.
- Allow enough soaking time: Soak for 12–24 hours; quick-soaking methods that partially cook the chickpeas are not ideal.
- Keep the texture coarse: Overprocessing can make the falafel dense or pasty.
- Maintain the oil temperature: Keep the oil between 350–360°F (175–182°C) and fry in small batches.
- For a gluten-free version: Use chickpea flour and verify that all other ingredients are gluten-free.
- For a vegan meal: Pair with tahini sauce or hummus rather than yogurt-based tzatziki.
- For baking: Brush the shaped falafel with oil and bake at 400°F (200°C) for approximately 25–30 minutes, flipping halfway through. Expect a softer, less crunchy texture than deep-fried falafel.
- Freezing: Freeze shaped, uncooked falafel in a single layer, then transfer to a freezer-safe container. Cook from frozen, allowing extra cooking time and ensuring the centers are fully cooked.
