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Healthy Baked Falafel

Healthy Baked Falafel

Name: Healthy Baked Falafel
Prep time: 15 min
Cook time: 50 min
Total time: 1 h 5 min
Yield: 18
Cuisine: Mediterranean
Ingredients: Olive oil 1 tsp; Chickpeas 2 (15-oz) cans; Garlic 4 cloves; Cumin 3 tsp; Coriander seeds 2 tsp; Sea salt 2 tsp; Cilantro 1 oz; Parsley 1 oz; All-purpose flour 1½ oz; Black pepper; Cooking spray; Yogurt 7 oz; Cucumber 5 oz; Garlic 1 clove; Fresh mint 2 tbsp; Sea salt 1 pinch

with yogurt cucumber dip

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1h 5m
Serves 18
Easy
400 °F
(1)

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

Cuisine:

Mediterranean Recipes

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

Healthy Baked Falafel

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:

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 Cole

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!