Growing up in a family that loves experimenting with foods from around the world, falafel was always one of my favorites. Those little deep-fried balls of spiced chickpeas were my go-to comfort food.
Whether tucked into a pita or atop a vibrant salad, it seemed like a healthy, uncomplicated choice.
But then, along the line, when I got pregnant and the cravings started hitting, I suddenly found myself questioning everything, falafel included. Could I indulge in my falafel cravings, or was it off the table until my little one arrived?
By now, you might think falling down the rabbit hole of pregnancy advice online would have scared me off it for good. Stories of foodborne illnesses and all the “should-not-eats” were enough to make anyone second guess their diet.
But, just like my unexpected dive into the world of pho, I decided to embark on a quest to understand whether falafel and pregnancy could, in fact, coexist peacefully.
I started digging through piles of research, talking to co-workers and OB-GYNS, and scouring forums of fellow pregnant foodies.
It was a journey that led me down the path of understanding not just about falafel but about nutrition, the wonders of chickpeas, and the importance of balancing cravings with safety.
It turned out this dish was/is safe for expectant mothers. That was when I began to eat it almost every day. Yes, every other day. Now, sit back and grab a (potentially) falafel-stuffed pita as I share some tips to help you devour this now.
Falafel? What is it? And What’s its nutritional value?
It is a popular Middle Eastern dish made from ground chickpeas or fava beans, which are mixed with herbs, spices, and often onion before being shaped into balls or patties and deep-fried[1].
I’ve always served mine in a pita or flatbread with salad, pickled vegetables, hot sauces, and tahini sauce.
Nutritionally, it packs a variety of important nutrients. In a typical 100-gram serving, which could be about 6 small patties, falafel provides around 333 calories.
As a non-meat fiber source, it offers about 13 to 18 grams of protein and 5 grams of fiber. It also contains good amounts of vitamins and minerals, including calcium and phosphorus for stronger bones, magnesium to regulate blood pressure, potassium for fluid regulation, and folate, essential for healthy cell growth.
These nutrients make falafel a hearty and nutritious choice for vegan dieters and everyone.
Because it’s usually deep-fried, fat and calorie content is a bit high, despite the health benefits. So, you’d want to eat in moderation and as part of a balanced diet.
Can pregnant moms eat falafel?
Of course, pregnant moms can certainly eat falafel, not only because I enjoyed it during my time with zero issues but also because dietitians and obstetricians approve of it.
However, there are a few caveats to keep in mind. Firstly, when eating, whether homemade or store-bought, make sure it’s done to perfection. This is important to help you steer clear of foodborne illnesses, like Listeria, which pregnant women have a higher chance of catching.
You also want to be sure it is served hot and fried all the way through for safety’s sake. And again, you’d want to minimize your consumption of the deep-fried version, especially as it holds in extra fats and calories.
Binge-eating fried and junk stuff is tied to gestational diabetes and some other heart diseases[2]. So, go baked as much as you can. (Let’s discuss some more safety tips).
Safety tips for eating falafel during pregnancy
It can be a delicious way to get some essential nutrients, but it’s important to play it safe. Here’s what to keep at your fingertips:
Opt for baked falafel
I would always choose a baked version over the traditional deep-fried option. Baking instead of frying takes off the extra fat and calories, making it a lighter and healthier choice.
The benefits of a baked variant don’t only revolve around cutting back the extra fats. They also retain the pleasing flavors and nutritional perks of chickpeas and fava beans, such as more protein and fiber.
And it’s a simple switch that leaves the taste and your enjoyment of this popular Middle Eastern cuisine unsacrificed.
Watch the accompaniments
I don’t know, but falafel is literally incomplete without the tasty extras like sauces and sides. And while these can be delicious, some might not sit well with pregnant moms.
For instance, certain sauces may be high in salt or added sugars, and some sides could be quite rich, which may lead to potential issues like gestational diabetes and hypertension.
You can simply keep your meal healthy by choosing veggie toppings like lettuce, tomatoes, Brussels sprouts, and cucumbers, and go for lighter sauces, perhaps a yogurt-based one, or just a squeeze of lemon for some zesty flavor.
You still enjoy your falafel and the fun of adding toppings this way without overdoing it on things that might not be as good for you or your growing baby.
Mind the portion size
It’s easy to love the taste of falafel so much that you might end up eating more than planned, especially when it’s so delicious; lol, I’ve been there. There was a day I ate 18 patties in a sitting. Surprised? It wasn’t the best thing to do, but that explains how much I loved it.
Eating too much of even a good thing can lead to unnecessary weight gain, which isn’t ideal during pregnancy.
A good way to do this is by setting aside the right amount you plan to eat before you start. This helps you enjoy your meal without accidentally eating too much.
Hygiene and freshness matter a lot.
Whether you’re making it at home or eating out, make sure everything is nice and clean and that the falafel is cooked fresh and not sitting out for a long time.
This means checking that restaurants have good cleanliness ratings and checking if you’re cooking, washing your hands, and keeping your kitchen tidy.
Freshly made falafel is not only tastier, but it also means there’s less chance of getting food poisoning, which is really important when you’re looking after the health of both you and your baby.
How to make falafel at home for pregnant women
If you ask me to choose, then I’d opt to make it at home all the time. It’s not too tricky, and you can make sure everything is clean and just how you like it.
Here’s how you can whip up some homemade falafel.
First, get your chickpeas ready! Grab a cup of it, the dried type, of course, and let them soak in water while you grab some z’s.
When you wake up, they’ll be plump and ready to go. Before you start making the falafel, either get your oven warm to 375°F if you want to bake them or set up a frying pan with some oil if you’re going to fry them.
Now, take those chickpeas you soaked and get rid of all the water. Then, put them in something where you can mash them up. A food processor works best.
Throw in a chopped-up small onion, some garlic that you’ve minced up, and a nice handful of fresh parsley and cilantro. Dust in some cumin, coriander, salt, and black pepper to taste.
Whizz that all up until it’s mixed, but still a bit chunky. Pull that mixture out and put it in a big bowl.
This is when you add a bit of baking soda and a couple of spoonfuls of flour to help make everything stick together when you cook it.
Mix it all up with your hands. Next, put the mixture into small ball shapes or patties. If you were making cookies, you’d do the same thing, just with chickpea mix this time.
Now you choose how to cook them:
- If you’re baking, put the balls on a tray with some paper so they don’t stick. It’s fine to brush a bit of oil on top to help them go brown. Let them bake for about thirty minutes(that’s my ideal duration), and turn them over halfway through so they cook evenly.
- If you’re frying, get the oil hot but not too crazy-hot, and cook the falafel balls for about 5 minutes. They should go a lovely golden color. Take them out with a tool that lets the oil drip off, and let them rest on some paper towel to soak up any extra grease.
And that’s it. Now they’re ready to go! Choose to eat them just like that or put them in some bread with salad stuff. If you like, add a little sauce on top, maybe something creamy or with sesame.
Remember, it’s best to go easy on the oil and salt when preggo. And always make sure your hands and kitchen stuff are super clean to keep you and your baby safe.
Eating falafel you made yourself is really nice because you can be sure it has all the good stuff and none of the not-so-good stuff. And besides, it’s pretty fun to squish it all together and make your own little chickpea treats. Enjoy your meal.
Can pregnant moms eat falafel? – THIS IS A WRAP.
In my kitchen today, the scent of herbs and garlic still wafts through the air as falafel fries to a perfect crisp.
Now, as a proud, healthy mama with a beautiful twin in tow, I can say with confidence that falafel remained a part of my pregnancy—a delightful, nutritious chapter in my nine-month story.
So to all the mothers-to-be wondering about their next meal: Yes, by following my preparation guide and eating in moderation, you can indeed savor the joy of falafel.
And as I share the last of my chickpea morsels with my twin, I’m pretty grateful for the delicious moments we had while waiting for their arrival.
