Description
This Healthy Baked Falafel recipe offers a deliciously crispy exterior with a soft, flavorful interior made from chickpeas, fresh herbs, and aromatic spices. Baked instead of fried, these falafels are a nutritious, gluten-free, vegan option perfect for stuffing into pita bread or serving over salad for a wholesome meal.
Ingredients
Scale
Falafel Mixture
- 15 ounces chickpeas (drained and rinsed)
- ½ cup white onion (finely diced)
- 1 cup fresh parsley (lightly packed)
- 1 cup fresh cilantro (lightly packed)
- ½ teaspoon sea salt (to taste)
- ¼ teaspoon ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon coriander
- 2 teaspoons cumin
- 2 teaspoons baking powder
- 2 Tablespoons ground flaxseed (or one egg)
For Baking
- 1 Tablespoon olive oil (for greasing the pan)
Instructions
- Preheat Oven: Preheat your oven to 400 degrees Fahrenheit to prepare for baking the falafel.
- Combine Base Ingredients: Add chickpeas, finely diced onions, fresh parsley, and cilantro to a food processor fitted with an “S” blade. Process until well combined but still slightly chunky to maintain some texture.
- Add Spices and Binder: Add sea salt, black pepper, garlic powder, coriander, cumin, baking powder, and ground flaxseed (acting as an egg substitute) into the food processor. Process until the mixture is finely ground and holds together, forming a dough-like consistency that will ball up easily.
- Prepare Baking Sheet: Generously grease a large baking sheet with olive oil to prevent sticking and help the falafel crisp during baking.
- Shape Falafel: Using approximately 2 tablespoons of mixture per falafel, roll into balls and then flatten slightly into discs. Place them evenly spaced on the prepared baking sheet to ensure even cooking.
- Bake First Side: Place the baking sheet in the preheated oven and bake the falafels for 20 minutes until the bottom side is golden and firm.
- Flip and Continue Baking: Carefully flip each falafel to the other side and bake for an additional 10 to 15 minutes until golden brown and crispy on both sides.
- Serve: Remove falafels from oven and serve warm with tzatziki sauce, inside pita bread, or over a fresh salad for a healthy and satisfying meal.
Notes
- This baked falafel recipe offers a crispy exterior and tender interior by using a light coating of olive oil and baking at a high temperature.
- Using ground flaxseed as an egg substitute keeps the recipe vegan while helping bind the falafel mixture.
- These falafels are naturally gluten-free, vegetarian, and vegan, making them suitable for many dietary preferences.
- Try serving falafel in pita bread with fresh veggies and tahini sauce, or atop a mixed green salad for a fulfilling plant-based meal.
- If you prefer, you can substitute canola oil for greasing the pan.
Nutrition
- Serving Size: 1 falafel
- Calories: 38.1 kcal
- Sugar: 0.3 g
- Sodium: 120 mg
- Fat: 1.4 g
- Saturated Fat: 0.2 g
- Unsaturated Fat: 1.1 g
- Trans Fat: 0 g
- Carbohydrates: 5.4 g
- Fiber: 1.4 g
- Protein: 1.4 g
- Cholesterol: 0 mg
