Low Fat Baked Falafel
Satisfy your craving for crispy, flavorful falafel without the guilt with this Low Fat Baked Falafel recipe! Made with wholesome canned chickpeas, fresh parsley, and cilantro, these herb-packed patties are baked, not fried, offering the same golden-brown crunch with a fraction of the oil. A blend of aromatic spices like cumin and coriander complements the refreshing hint of lemon juice, creating a perfectly balanced flavor profile. Quick to prepare and ready in just under an hour, these falafels are perfect for a nutritious vegetarian dinner, a protein-packed snack, or as an addition to a vibrant Mediterranean bowl. Serve them warm with pita bread, salads, or your favorite dips like hummus or tzatziki for a healthy, satisfying meal. Keyword-rich and irresistibly delicious, this recipe is the ultimate go-to for healthy falafel lovers!
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Recipe Information
Ingredients
- 1 15 oz can canned chickpeas
- 1 cup fresh parsley
- 1 cup fresh cilantro
- 1 medium onion
- 3 large garlic cloves
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground black pepper
- 1 teaspoon baking powder
- 3 tablespoons all-purpose flour
- 1 tablespoon lemon juice
- 1 teaspoon salt
- olive oil spray
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
Drain and rinse the canned chickpeas thoroughly under cold water. Pat them dry with paper towels to remove excess moisture.
In a food processor, combine the chickpeas, parsley, cilantro, onion, and garlic. Pulse the mixture until coarsely ground, but do not over-process into a paste. It should have a slightly chunky texture.
Transfer the chickpea mixture into a large mixing bowl. Add the ground cumin, ground coriander, pepper, baking powder, flour, lemon juice, and salt. Mix until all ingredients are well incorporated.
Using your hands, shape the mixture into small patties, about 2 inches in diameter and 1/2 inch thick. You should be able to make about 12 patties.
Place the patties on the prepared baking sheet. Lightly spray them with olive oil spray on both sides to help them crisp up in the oven.
Bake in the preheated oven for 12 minutes, then flip each patty carefully, and bake an additional 10-13 minutes until they are golden brown and firm to the touch.
Remove the falafel from the oven and let them cool for a few minutes on the baking sheet before serving.
Serve warm with pita bread, salad, and your choice of tzatziki or hummus.
Nutrition Facts
Calories |
611 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.1 g | 12% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4109 mg | 179% | |
| Total Carbohydrate | 111.5 g | 41% | |
| Dietary Fiber | 23.1 g | 82% | |
| Total Sugars | 18.9 g | ||
| Protein | 26.7 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 366 mg | 28% | |
| Iron | 13.5 mg | 75% | |
| Potassium | 1769 mg | 38% | |
*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.
