Low Sodium Falafel de Lentilles
Discover a flavorful twist on traditional falafel with this Low Sodium Falafel de Lentilles recipe—a plant-based delight that’s both heart-healthy and irresistibly delicious! Made with protein-packed green lentils, aromatic red onion, garlic, and a medley of fresh herbs like parsley and cilantro, these oven-baked falafel balls are seasoned with earthy cumin and coriander for a robust, savory profile. Perfectly crisped with a light drizzle of olive oil, this low-sodium dish retains all the mouthwatering satisfaction without compromising your wellness goals. Ideal for serving in pita wraps, atop vibrant salads, or as a snack accompanied by tahini sauce, these falafel lend a versatile and wholesome touch to any meal. Ready in under an hour, this guilt-free recipe is sure to become a favorite in your repertoire of healthy, vegan-friendly meals!
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Recipe Information
Ingredients
- 1 cup Green lentils
- 3 cups Water
- 0.5 medium, chopped Red onion
- 3 cloves, minced Garlic
- 0.5 cup, finely chopped Fresh parsley
- 0.5 cup, finely chopped Fresh cilantro
- 1.5 teaspoons Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Baking powder
- 2 tablespoons All-purpose flour
- 2 tablespoons Olive oil
Instructions
Rinse the lentils under cold water. In a medium saucepan, combine the lentils with 3 cups of water. Bring to a boil, then reduce the heat and simmer for about 15 minutes or until the lentils are tender but not mushy. Drain any excess water and set aside to cool slightly.
In a food processor, combine the cooked lentils, chopped red onion, minced garlic, parsley, cilantro, ground cumin, ground coriander, and black pepper. Pulse until the mixture is well combined and somewhat chunky, being careful not to over-process into a paste.
Transfer the mixture to a large bowl and stir in the baking powder and flour. Mix until thoroughly combined. The mixture should be moist but able to hold together when shaped.
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
Using your hands, form the mixture into small balls or patties, about 2 inches in diameter, and place them on the prepared baking sheet.
Brush or drizzle each falafel with olive oil to help them crisp up during baking.
Bake in the preheated oven for 10-12 minutes, then flip each falafel over and bake for an additional 10-13 minutes, or until they are golden brown and firm to the touch.
Remove from the oven and let them cool slightly before serving. Serve warm in a pita, on a salad, or enjoy on their own with a side of tahini sauce or your favorite condiment.
Nutrition Facts
Calories |
616 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 508 mg | 22% | |
| Total Carbohydrate | 67.3 g | 24% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 7.3 g | ||
| Protein | 22.8 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 214 mg | 16% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 1268 mg | 27% | |
*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.
