Low Sodium Baked Falafel
Discover the perfect guilt-free spin on a Mediterranean favorite with our Low Sodium Baked Falafel recipe. Made with wholesome dried chickpeas and a vibrant mix of fresh parsley, cilantro, and aromatic spices like cumin and coriander, these falafel are naturally rich in flavor without the need for excessive salt. Unlike traditional deep-fried versions, these falafel are baked to golden perfection, delivering a crispy exterior and tender, flavorful interior with far less oil. Easy to prepare and ready in under an hour (excluding soaking time), this vegan and heart-healthy dish is perfect for serving in warm pita bread, atop a fresh salad, or with a side of creamy hummus. Whether you're watching your sodium intake or simply craving a lighter twist on a classic, this recipe is a must-try for any falafel lover!
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Recipe Information
Ingredients
- 1 cup Dried chickpeas
- 0.5 cup Onion, chopped
- 2 Garlic cloves, minced
- 0.5 cup Fresh parsley, chopped
- 0.5 cup Fresh cilantro, chopped
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.25 teaspoon Ground black pepper
- 0.125 teaspoon Cayenne pepper
- 0.5 teaspoon Baking powder
- 2 tablespoons All-purpose flour
- 2 tablespoons Olive oil
Instructions
Place the dried chickpeas in a large bowl and cover them with cold water. Let them soak overnight, or for at least 12 hours to soften.
Drain and rinse the soaked chickpeas thoroughly. Pat them dry using a clean kitchen towel or paper towels.
In a food processor, combine the chickpeas, chopped onion, minced garlic, parsley, cilantro, ground cumin, ground coriander, black pepper, and cayenne pepper.
Pulse the mixture several times in the food processor, scraping down the sides of the bowl as needed, until the mixture is coarsely ground but well-combined. It should be able to hold together when pressed.
Add the baking powder and flour to the chickpea mixture and pulse a few additional times until just combined.
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly grease with olive oil.
Using your hands or a small cookie scoop, form the chickpea mixture into small patties or balls, about 1 inch in diameter.
Place the falafel balls on the prepared baking sheet. Brush the tops lightly with olive oil to help them brown.
Bake in the preheated oven for about 25 minutes, flipping halfway through the baking time, until golden brown and slightly crispy on the outside.
Remove from the oven and let them cool slightly before serving.
Serve the baked falafel with your choice of accompaniments such as pita bread, hummus, tahini sauce, or a fresh salad.
Nutrition Facts
Calories |
1162 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.4 g | 56% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 375 mg | 16% | |
| Total Carbohydrate | 158.9 g | 58% | |
| Dietary Fiber | 44.9 g | 160% | |
| Total Sugars | 28.4 g | ||
| Protein | 48.0 g | 96% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 604 mg | 46% | |
| Iron | 25.7 mg | 143% | |
| Potassium | 3337 mg | 71% | |
*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.
