Healthy Baked Falafel

with yogurt cucumber dip
With yogurt cucumber dip
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Ingredients

For falafel:
1 tsp Olive oil finely chopped
2 (15-oz) cans Chickpeas rinsed and drained
4 cloves Garlic minced
3 tsp Cumin ground
2 tsp Coriander seeds ground
2 tsp Sea salt
1 oz Cilantro leaves, roughly chopped
1 oz Parsley leaves, roughly chopped
1½ oz All-purpose flour
Black pepper freshly ground, to taste
Cooking spray
For tzatziki:
7 oz Yogurt 0% fat
5 oz Cucumber grated, squeezed to remove excess liquid
1 clove Garlic small, minced
2 tbsp Fresh mint finely chopped
1 pinch Sea salt

Nutritional information

192
Calories
3.2g
Fat
32.4g
Carbohydrates
9.7g
Protein
0mg
Cholesterol
221mg
Sodium
Ingredients
  • For falafel:

  • For tzatziki:

Healthy Baked Falafel

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This Healthy Baked Falafel recipe is in my lunch and dinner meal rotation for years now. Falafel is a great source of high-quality vegetable protein, especially when you cut out meat from your diet. Traditionally, falafel should be deep-fried, which results in a crispy and crunchy exterior. No doubt it’s tasty. However, I prefer my falafel baked and, as a result, much healthier and still as delicious! Above all, falafel is super versatile. You can serve it with a simple salad, inside a fresh-baked whole wheat pita, tortilla, with homemade hummus, or just on its own with Greek yogurt dip or tahini sauce.

I like this recipe, too, because I don’t need to soak chickpeas overnight for my falafel. All I need is just to drain the chickpeas from a can very well. By the way, don’t throw away the liquid from the chickpeas, a.k.a. aquafaba; put it to use in these delicious desserts instead: vegan aquafaba Pavlova and aquafaba chocolate mousse. Enjoy!

To make this Healthy Baked Falafel, you will need the following ingredients:

Ingridiens for Healthy Baked Falafel

Steps to make Healthy Baked Falafel

1

Preheat oven and prepare baking sheet

Preheat the oven to 400 °F and line a baking sheet with parchment paper.

2

Cook onions

10

In a pan over medium heat, heat 1 tablespoon olive oil and add 7 ounces chopped onions. Cook, stirring from time to time, for 10 minutes or until softened and starting to brown. You may want to add a splash of water if the onions start to stick. Remove from the heat and cool.

3

Process falafel ingredients

2

Transfer 2 cans rinsed and drained chickpeas, 4 cloves minced garlic, 3 teaspoons ground cumin, 2 teaspoons ground coriander, 2 teaspoons sea salt, 1 ounce each cilantro and parsley leaves, 1½ ounces all-purpose flour, and freshly ground black pepper to taste to a food processor fitted with a blade attachment. Pulse until chickpeas are finely chopped and fairly smooth, stopping to scrape down the sides, 10 to 12 times.

4

Make patties

5

Divide and shape the mixture into 18 equal patties. Place on the baking sheet and spray with some cooking spray.

5

Bake

25

Bake on the top rack for 20-25 minutes or until golden brown.

6

Reduce heat

25

Reduce oven heat to 390 °F and place the baking sheet on the lower rack. Bake for 20-25 minutes more.

7

Make tzatziki

1

In a small bowl, combine 7 ounces yogurt, 5 ounces grated cucumber, 1 minced clove garlic, 2 tablespoons chopped mint, and a pinch of sea salt.

8

Serve

Serve the baked falafel with yogurt tzatziki sauce.

This Healthy Baked Falafel recipe is not only easy and requires a few ingredients which you may have on hand, but it is also delicious and extremely versatile. Pair this oven-baked falafel with yogurt cucumber dip for a delicious meal and come back to leave a review.

Nina dreams of gender equality and for women all over the world to feel empowered and enjoy the same freedom she has. She’s a careful consumer, believing that by being more conscious about the way we live we can make the world a better place! Already a vegetarian, she uses animal products sparingly and tries to produce as little waste as possible. Most of her recipes are vegan as a result!

Recipe Reviews

Average Rating:
(5.0)
Total Reviews: 1
Athina

Great recipe! Thanks for sharing!

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