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:
Preheat the oven to 400 °F and line a baking sheet with parchment paper.
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.
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.
Divide and shape the mixture into 18 equal patties. Place on the baking sheet and spray with some cooking spray.
Bake on the top rack for 20-25 minutes or until golden brown.
Reduce oven heat to 390 °F and place the baking sheet on the lower rack. Bake for 20-25 minutes more.
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.
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.
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