Healthy Baked Falafel
Discover the ultimate guilt-free comfort food with this Healthy Baked Falafel recipe! Packed with bold Mediterranean flavors, these golden-brown falafels are made from scratch using protein-rich dried chickpeas, fresh herbs like parsley and cilantro, and aromatic spices like cumin and coriander. Unlike traditional fried falafel, this baked version is lightly brushed with olive oil and oven-crisped to perfection, making it a lighter yet satisfying option. With a quick prep time and no need for deep frying, these falafels are perfect for busy weeknights or meal prep. Serve them warm in pita bread, atop a fresh salad, or with creamy dips like hummus or tzatziki for a wholesome, plant-based meal that’s as nutritious as it is delicious. Boost your plant-powered diet with this easy, baked falafel recipe that’s high in flavor and low in guilt!
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Recipe Information
Ingredients
- 1 cup Dried chickpeas
- 1 small Onion
- 3 Garlic cloves
- 0.5 cup Fresh parsley
- 0.5 cup Fresh cilantro
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Baking powder
- 2 tablespoons All-purpose flour
- 1 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Olive oil
Instructions
Place the dried chickpeas in a large bowl and cover with water by about 2-3 inches. Let them soak overnight (12-24 hours). Drain and rinse them before using. DO NOT use canned chickpeas—they're too soft for this recipe.
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly grease it with olive oil.
In a food processor, combine the soaked and drained chickpeas, onion (cut into chunks), garlic cloves, parsley, cilantro, cumin, coriander, salt, and pepper. Pulse the mixture until it is finely ground and holds together when pressed. Avoid over-processing; the mixture should remain slightly coarse.
Transfer the mixture to a bowl and sprinkle in the baking powder and flour. Mix until evenly combined. If the mixture feels too wet, add an extra tablespoon of flour.
Using your hands, form the mixture into small patties or balls, about 1-2 tablespoons each, and place them on the prepared baking sheet. You should get about 18-20 falafels.
Lightly brush the tops of the falafel with olive oil to help them crisp up in the oven.
Bake in the preheated oven for 12-15 minutes, then carefully flip each falafel and bake for another 10-12 minutes, or until the falafels are golden brown on both sides and slightly crispy on the outside.
Remove from the oven and let cool for a few minutes before serving.
Serve the falafels warm in pita bread, over a salad, or with your favorite dipping sauce such as hummus or tzatziki.
Nutrition Facts
Calories |
1131 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.6 g | 53% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2889 mg | 126% | |
| Total Carbohydrate | 154.3 g | 56% | |
| Dietary Fiber | 38.6 g | 138% | |
| Total Sugars | 27.7 g | ||
| Protein | 43.4 g | 87% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 337 mg | 26% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 2348 mg | 50% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
