Mediterranean Diet Beetroot Falafel
Elevate your plant-based meals with this vibrant Mediterranean Diet Beetroot Falafel recipe, an irresistible twist on the classic falafel that blends earthy beets with hearty chickpeas and aromatic herbs. Packed with protein and fiber, these baked falafels feature a colorful mix of grated beetroot, fresh parsley, and warm spices like cumin and coriander, all bound together with chickpea flour for a wholesome bite. With every crispy, golden patty, you'll enjoy a harmony of flavors balanced by tangy lemon juice and creamy tahini. Perfect for stuffing into a pita, layering in a grain bowl, or serving alongside refreshing tabbouleh, these oven-baked falafels are ideal for a healthy Mediterranean-inspired feast. Ready in just 45 minutes, they're a must-try for veggie lovers looking to add a pop of color and nutrients to their plate. Let your kitchen burst with flavor and health today!
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Recipe Information
Ingredients
- 400 g cooked chickpeas
- 150 g raw beetroot, peeled and grated
- 1 medium red onion, chopped
- 2 garlic cloves, minced
- 0.5 cup fresh parsley, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 0.5 tsp ground black pepper
- 1 tsp sea salt
- 2 tbsp lemon juice
- 2 tbsp tahini
- 3 tbsp olive oil
- 4 tbsp chickpea flour (or all-purpose flour)
- 1 tsp baking powder
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a food processor, combine the chickpeas, grated beetroot, red onion, garlic, parsley, cumin, coriander, black pepper, and salt. Pulse until the mixture is well-combined but still slightly chunky.
Add the lemon juice, tahini, and olive oil to the mixture. Pulse again to incorporate these ingredients.
Transfer the mixture to a large bowl and add the chickpea flour and baking powder. Stir well to integrate the flour into the mixture. If the mixture feels too wet, you can add more chickpea flour, one tablespoon at a time.
Using your hands, form the mixture into small balls or patties, about the size of a walnut, and place them on the prepared baking sheet.
Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the falafel are firm to the touch and slightly golden on the outside.
Allow the falafel to cool slightly before serving. Enjoy them with a side of hummus, tabbouleh, or inside a pita with fresh vegetables.
Nutrition Facts
Calories |
377 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 23% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 678 mg | 29% | |
| Total Carbohydrate | 42.3 g | 15% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 9.8 g | ||
| Protein | 14.0 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 697 mg | 54% | |
| Iron | 2684.3 mg | 14913% | |
| Potassium | 765 mg | 16% | |
*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.
