Low Sodium Beetroot Falafel
Elevate your falafel game with this vibrant and nutritious *Low Sodium Beetroot Falafel* recipe! Packed with earthy sweetness from raw beets and the protein powerhouse of low sodium chickpeas, these baked patties are a healthy twist on the classic dish. Infused with fragrant spices like cumin and coriander, fresh parsley, and a zesty squeeze of lemon juice, each bite delivers bold flavors while staying heart-healthy and sodium-conscious. The addition of whole wheat flour provides structure, while olive oil ensures a golden, crispy exterior without the need for deep frying. Perfect as a satisfying meatless meal, serve these gorgeous falafels with a fresh salad, warm pita, or a dollop of creamy tahini sauce for a wholesome Mediterranean-inspired feast. Ready in under an hour, this high-fiber recipe is your go-to for guilt-free indulgence that doesn’t skimp on flavor!
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Recipe Information
Ingredients
- 1 medium Raw beetroots
- 1 cup Canned low sodium chickpeas, drained and rinsed
- 0.5 medium Onion, finely chopped
- 2 Garlic cloves, minced
- 0.5 cup Fresh parsley, chopped
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 tablespoon Lemon juice
- 0.5 teaspoon Baking powder
- 3 tablespoons Whole wheat flour
- 2 tablespoons Olive oil
- 0.5 teaspoon Ground black pepper
Instructions
Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
Peel the beetroot and grate it using a box grater or a food processor. Squeeze out excess moisture from the grated beetroot using a kitchen towel.
In a food processor, combine the grated beetroot, chickpeas, onion, garlic, parsley, cumin, coriander, lemon juice, baking powder, whole wheat flour, olive oil, and black pepper.
Pulse the mixture until it is well combined but still has some texture. Do not over-process.
Use your hands to shape the mixture into small balls, about the size of a golf ball, and flatten them slightly to form patties.
Place the falafel patties on the prepared baking sheet. Lightly brush or spray the tops of the falafel with a little more olive oil.
Bake in the preheated oven for 20-25 minutes, flipping halfway through, until they are golden brown and crispy on the outside.
Remove the falafel from the oven and let cool slightly before serving.
Serve the beetroot falafel with your choice of sides, such as a fresh salad, whole wheat pita, and a dollop of yogurt or tahini sauce.
Nutrition Facts
Calories |
703 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.3 g | 44% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 663 mg | 29% | |
| Total Carbohydrate | 85.5 g | 31% | |
| Dietary Fiber | 22.2 g | 79% | |
| Total Sugars | 15.8 g | ||
| Protein | 21.9 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 442 mg | 34% | |
| Iron | 16.0 mg | 89% | |
| Potassium | 2278 mg | 48% | |
*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.
