Low Fat Falafel
Looking for a guilt-free twist on classic falafel? This Low Fat Falafel recipe delivers all the bright, aromatic flavors of traditional falafel with a healthier spin, baked to crispy perfection instead of fried. Made with soaked chickpeas, fresh parsley, and cilantro, plus a blend of warming spices like ground cumin and coriander, these vegetarian patties are packed with flavor and ideal for clean eating. A touch of lemon juice adds a refreshing zing, and a light mist of olive oil ensures golden, crunchy edges without excess fat. Perfect for serving in pita pockets, over salads, or paired with creamy tahini sauce, this recipe is quick to prep and ready in just under an hour—making it a wholesome, satisfying option for busy weeknights or meal prepping.
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Recipe Information
Ingredients
- 200 g dried chickpeas
- 1 medium onion
- 3 garlic cloves
- 50 g fresh parsley
- 50 g fresh cilantro
- 2 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp salt
- 0.5 tsp black pepper
- 1 tsp baking powder
- 2 tbsp lemon juice
- 2 tbsp whole wheat flour
- olive oil spray
Instructions
Place the dried chickpeas in a large bowl, cover them with plenty of cold water, and let them soak for at least 12 hours, ideally overnight.
Drain and rinse the soaked chickpeas. Pat them dry with a kitchen towel.
In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, pepper, baking powder, lemon juice, and flour.
Pulse the mixture until it is finely chopped but not pureed. The texture should be grainy but cohesive enough to hold together. Ensure not to over-process.
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
Form the falafel mixture into 12 equal-sized balls, approximately the size of golf balls, and flatten them slightly.
Place the falafel on the prepared baking sheet. Lightly spray the tops of the falafel patties with olive oil spray.
Bake in the preheated oven for about 25 minutes, flipping them halfway through, until they are golden brown and crisp.
Serve the falafel hot or at room temperature with your choice of sauces, such as tahini sauce or tzatziki, or inside pita bread with salad.
Nutrition Facts
Calories |
930 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.1 g | 19% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2928 mg | 127% | |
| Total Carbohydrate | 163.5 g | 59% | |
| Dietary Fiber | 42.7 g | 152% | |
| Total Sugars | 30.7 g | ||
| Protein | 46.5 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 434 mg | 33% | |
| Iron | 21.7 mg | 121% | |
| Potassium | 2914 mg | 62% | |
*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.
