Heart-Healthy Classic Falafel Patty
Crafted with wholesome ingredients like protein-packed chickpeas, fresh parsley, and fragrant cilantro, the Heart-Healthy Classic Falafel Patty is a baked twist on a beloved Mediterranean favorite. By soaking dried chickpeas overnight and blending them with bold spices like cumin and coriander, this recipe achieves an authentic depth of flavor without the need for frying. The patties are gently baked to golden perfection with olive oil, ensuring a crisp exterior and tender interior that’s both nutritious and satisfying. Ready in under an hour, this falafel recipe is perfect for pairing with pita bread, drizzling with creamy tahini sauce, or serving atop a vibrant salad for a light yet filling meal. With no frying involved, this heart-healthy dish seamlessly combines indulgence and wellness in every bite. Perfect for vegetarians, vegans, and anyone seeking a guilt-free twist on a classic!
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Recipe Information
Ingredients
- 1 cup Dried chickpeas
- 1 medium Red onion
- 3 cloves Garlic cloves
- 0.5 cup Fresh parsley
- 0.5 cup Fresh cilantro
- 1 tablespoon Ground cumin
- 1 tablespoon Ground coriander
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Baking powder
- 3 tablespoons Olive oil
- 1 teaspoon Salt
Instructions
1. Rinse the dried chickpeas well under cold water, then place them in a large bowl and cover completely with water. Soak them overnight, or for at least 12 hours.
2. Drain and rinse the chickpeas thoroughly. Add them to a food processor along with the peeled and quartered red onion, garlic cloves, parsley, and cilantro.
3. Pulse the mixture until it’s finely ground but not mushy. The mixture should hold together when squeezed but not be pasty. Be sure not to over-process.
4. Transfer the mixture to a large bowl. Add cumin, coriander, ground black pepper, baking powder, and salt. Mix well to combine all ingredients evenly.
5. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper. Brush with 1 tablespoon of olive oil to prevent sticking.
6. Use your hands to shape the chickpea mixture into small balls or patties, about 1.5 inches in diameter. Flatten them slightly for even cooking.
7. Arrange the falafel patties on the prepared baking sheet, leaving some space between each.
8. Drizzle or lightly brush the remaining olive oil over the tops of the falafel patties for added crispness.
9. Bake in the preheated oven for 12 minutes, then flip the patties and bake for an additional 12-15 minutes, or until golden brown and crisp on both sides.
10. Remove the falafel from the oven and let them cool slightly.
11. Serve warm in pita bread with your favorite toppings such as tahini sauce, lettuce, tomatoes, and cucumbers, or alongside a fresh salad for a complete heart-healthy meal.
Nutrition Facts
Calories |
1237 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.2 g | 73% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2900 mg | 126% | |
| Total Carbohydrate | 148.7 g | 54% | |
| Dietary Fiber | 41.1 g | 147% | |
| Total Sugars | 28.1 g | ||
| Protein | 43.2 g | 86% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 415 mg | 32% | |
| Iron | 21.4 mg | 119% | |
| Potassium | 2479 mg | 53% | |
*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.
