Description
This Healthy Baked Falafel recipe offers a flavorful, crispy exterior with a soft and tender inside, made from wholesome chickpeas, fresh herbs, and spices. Baked instead of fried, these falafels are a nutritious and gluten-free vegan option perfect for serving in pita bread, with salads, or accompanied by tzatziki sauce for a delicious, meatless 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 ensure it’s at the perfect temperature for baking the falafel evenly and achieving a crispy texture.
- Process Base Ingredients: In a food processor fitted with an “S” blade, combine the drained chickpeas, finely diced white onion, fresh parsley, and fresh cilantro. Pulse until the mixture is well combined but still chunky, creating a textured base for the falafel.
- Add Spices and Bind: Add sea salt, ground black pepper, garlic powder, coriander, cumin, baking powder, and ground flaxseed (or egg) to the food processor. Continue processing until the mixture becomes well mixed and fine, forming a dough-like consistency that will ball up in the processor.
- Prepare Baking Sheet: Generously grease a large baking sheet with olive oil or canola oil to prevent sticking and help the falafel develop a crispy crust while baking.
- Shape Falafel: Using about 2 tablespoons of the falafel mixture, roll it into balls and then flatten each gently into discs. Place them evenly spaced on the greased baking sheet to ensure even cooking.
- Bake Falafel: Bake the falafels in the preheated oven for 20 minutes. After 20 minutes, carefully flip each falafel and bake for an additional 10 to 15 minutes until both sides are golden brown and crisp.
- Serve: Remove the falafel from the oven and serve warm with tzatziki sauce, stuffed inside pita bread, or on top of a fresh salad for a versatile and satisfying meal.
Notes
- This baked falafel recipe produces a crispy outside and soft inside, balancing texture and flavor perfectly.
- Using baking instead of frying makes this version healthier without sacrificing taste.
- Chickpeas combined with fresh herbs and spices bring authentic and vibrant flavor to the falafel.
- Recipe is naturally gluten-free, vegan, and vegetarian.
- Falafel can be enjoyed as a snack, main dish, or salad topper.
- For best results, use a food processor to achieve a consistent texture.
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
