Heart-Healthy Falafel de Lentilles
Discover the wholesome delight of *Heart-Healthy Falafel de Lentilles*, a nourishing twist on the classic falafel, made with protein-rich green lentils instead of chickpeas. Packed with aromatic herbs like fresh parsley and cilantro, and a savory blend of cumin and coriander, this oven-baked falafel recipe is a perfect balance of bold flavors and wellness-focused nutrition. The baking method keeps the falafel crisp and golden without the need for deep frying, while a touch of olive oil adds heart-friendly fats. With a prep time of just 30 minutes and minimal cooking effort, these lentil falafels are ideal for a quick weeknight dinner or meal prep. Serve them with a refreshing salad, in warm pita bread, or paired with a zesty sauce for a satisfying, guilt-free meal. Perfect for vegetarians, vegans, and anyone seeking a heart-healthy alternative, this recipe is sure to become a household favorite!
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Recipe Information
Ingredients
- 1 cup dry green lentils
- 3 cups water
- 1 medium onion
- 3 large garlic cloves
- 1 cup fresh parsley
- 1 cup fresh cilantro
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1 teaspoon baking powder
- 1 tablespoon lemon juice
- 0.5 teaspoon ground black pepper
- 1 teaspoon salt
- 2 tablespoons extra virgin olive oil
Instructions
Rinse the lentils under cold water until the water runs clear. Then, add them to a pot with 3 cups of water and bring to a boil. Reduce the heat and simmer for about 15-20 minutes, or until the lentils are tender but not mushy. Drain any excess water and let them cool.
While the lentils cook, finely chop the onion and garlic. Roughly chop the parsley and cilantro.
In a large mixing bowl, combine the cooked lentils, chopped onion, garlic, parsley, cilantro, cumin, coriander, baking powder, lemon juice, black pepper, and salt.
Using a food processor, pulse the mixture several times until it is well combined and slightly sticky. Be cautious not to over-process; the mixture should have some texture.
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
Form the lentil mixture into small balls, about the size of a golf ball, and flatten them slightly to form patties. Arrange them on the prepared baking sheet.
Brush or lightly spray the tops of each falafel with a small amount of olive oil to help them crisp up.
Bake in the preheated oven for about 20 minutes, flipping halfway through, until the falafel are golden brown and firm to the touch.
Serve the falafel warm with a side of salad, in pita bread, or with your favorite heart-healthy sauce.
Nutrition Facts
Calories |
147 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 0.9 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 649 mg | 28% | |
| Total Carbohydrate | 16.9 g | 6% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 2.8 g | ||
| Protein | 5.9 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 79 mg | 6% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 396 mg | 8% | |
*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.
