Description
This Healthy Baked Falafel recipe offers a crispy exterior with a soft, flavorful interior made from chickpeas, fresh herbs, and warm spices. It is a naturally gluten-free, vegan, and vegetarian option perfect for stuffing in pita bread or serving over a fresh salad for a nutritious and delicious 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 the oven: Set your oven to 400 degrees Fahrenheit to ensure it’s properly heated for baking the falafel.
- Prepare falafel mixture: Combine chickpeas, finely diced onions, fresh parsley, and cilantro in a food processor fitted with an “S” blade. Pulse until the mixture is well combined but remains chunky.
- Add spices and binders: To the processor, add sea salt, black pepper, garlic powder, coriander, cumin, baking powder, and ground flaxseed (or egg). Process again until the mixture is finely combined and forms a dough that balls up inside the processor.
- Grease baking sheet: Generously coat a large baking sheet with olive oil to prevent the falafel from sticking and to help with browning.
- Form falafel balls: Take about 2 tablespoons of the falafel mixture and roll it into a ball, then gently flatten it into a disc shape. Arrange the discs spaced evenly on the prepared baking sheet.
- Bake the falafel: Place the baking sheet in the preheated oven. Bake the falafel for 20 minutes, then carefully flip each piece and bake for an additional 10 to 15 minutes, or until they are golden brown on both sides.
- Serve: Remove the falafel from the oven and serve immediately. These falafels are delicious with tzatziki sauce, stuffed inside pita bread, or atop a fresh salad.
Notes
- This baked falafel has a crispy exterior with a soft interior, offering a satisfying texture without frying.
- The blend of chickpeas, fresh herbs, garlic, onion, and spices creates a rich and authentic flavor profile.
- Perfect for gluten-free, vegetarian, and vegan diets.
- Serve them as a meatless meal either inside a warm pita or over a leafy green salad.
- Using ground flaxseed as a binder makes the recipe vegan; alternatively, one egg can be used for a non-vegan version.
- Ensure the falafel discs are evenly spaced on the baking sheet to allow even cooking and crispiness.
Nutrition
- Serving Size: 1 falafel
- Calories: 38.1 kcal
- Sugar: 0.3 g
- Sodium: 150 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
