Low Sodium Falafel
Discover the wholesome goodness of *Low Sodium Falafel*, a lighter take on the classic Middle Eastern favorite that's perfect for health-conscious dining. This recipe swaps the salt-laden seasoning for a vibrant blend of fresh herbs like parsley and cilantro, paired with bold spices including cumin and coriander. Packed with plant-based protein from soaked dried chickpeas, these falafel patties are baked to crisp perfection—no frying involved! The result is a golden exterior with a tender, flavorful center. Ideal for wraps, salads, or as a tasty snack, this low-sodium falafel keeps your sodium intake in check without compromising on deliciousness. Easy to prepare ahead and customizable to your taste, it’s a heart-healthy recipe that’s sure to impress!
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Recipe Information
Ingredients
- 1 cup Dried chickpeas
- 0.5 Onion
- 0.5 cup Fresh parsley
- 0.5 cup Fresh cilantro
- 3 Garlic cloves
- 2 teaspoons Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Baking powder
- 2 tablespoons Flour
- 2 tablespoons Olive oil or canola oil
Instructions
Rinse and soak the chickpeas in a large bowl with plenty of water overnight, or for at least 8 hours. Drain and rinse them well before using.
In a food processor, combine the drained chickpeas, onion, parsley, cilantro, and garlic. Pulse until the mixture is finely chopped but not pureed. Scrape down the sides as needed.
Add in the cumin, coriander, black pepper, baking powder, and flour. Pulse to mix until the mixture just holds together and is uniform in texture. Avoid over-processing to keep some texture.
Transfer the falafel mixture to a large bowl and cover. Let it rest in the refrigerator for at least 30 minutes to help it firm up.
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly oil it.
Using your hands or a small cookie scoop, shape the falafel mixture into small patties or balls, about 2 tablespoons each, and place them on the prepared baking sheet.
Brush the tops of the falafel lightly with olive oil or canola oil.
Bake for about 10 minutes, then flip the falafel and bake for another 10 minutes, or until both sides are golden brown and crispy.
Serve the falafel warm with your choice of wrap, salad, or tahini sauce.
Nutrition Facts
Calories |
1100 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.0 g | 53% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 531 mg | 23% | |
| Total Carbohydrate | 149.3 g | 54% | |
| Dietary Fiber | 38.1 g | 136% | |
| Total Sugars | 24.7 g | ||
| Protein | 43.0 g | 86% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 347 mg | 27% | |
| Iron | 19.1 mg | 106% | |
| Potassium | 2291 mg | 49% | |
*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.
