Heart-Healthy Falafel
Elevate your plant-based cooking with this Heart-Healthy Falafel, a wholesome twist on the classic Middle Eastern favorite. Made with nutrient-packed dried chickpeas, fresh herbs like parsley and cilantro, and a fragrant blend of ground cumin and coriander, this baked falafel skips the deep frying for a lighter, guilt-free option without sacrificing flavor or crispiness. Perfect as a savory protein for wraps, salads, or grain bowls, these golden-brown bites pair beautifully with creamy yogurt or tahini sauce and fresh greens. Ready in under an hour, this easy-to-make recipe is a deliciously healthy choice for anyone seeking a vegan, fiber-rich, and heart-friendly meal.
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Recipe Information
Ingredients
- 1 cup Dried chickpeas
- 0.5 medium Onion
- 3 large Garlic cloves
- 0.5 cup Fresh parsley
- 0.5 cup Fresh cilantro
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt
- 0.5 teaspoon Baking powder
- 2 tablespoons Olive oil
- 1 tablespoon Lemon juice
- 2 tablespoons Water
Instructions
1. Soak the dried chickpeas in a large bowl with water, ensuring they are well-covered, for at least 8 hours or overnight.
2. Drain and rinse the soaked chickpeas thoroughly before using.
3. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
4. In a food processor, combine the drained chickpeas, onion, garlic cloves, parsley, cilantro, cumin, coriander, black pepper, and salt. Pulse until the mixture is finely chopped but not pasty.
5. Add baking powder, olive oil, lemon juice, and water to the chickpea mixture in the food processor. Pulse a few more times until the mixture is well combined and holds together when pressed.
6. Shape the mixture into small balls or patties, about 2 tablespoons each, and place them on the prepared baking sheet.
7. Brush or spray a little olive oil on top of the falafels to help them brown.
8. Bake in the preheated oven for 20-25 minutes, flipping halfway through, until golden brown and crisp on the outside.
9. Once baked, remove the falafels from the oven and let them cool slightly before serving.
10. Serve the falafels warm with whole grain pita, leafy greens, and a side of yogurt or tahini sauce for a heart-healthy meal.
Nutrition Facts
Calories |
1077 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.4 g | 53% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1486 mg | 65% | |
| Total Carbohydrate | 142.7 g | 52% | |
| Dietary Fiber | 38.2 g | 136% | |
| Total Sugars | 26.3 g | ||
| Protein | 42.1 g | 84% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 348 mg | 27% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 2332 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.
