Baked Falafel Recipe
Plant-based meals have become all the rage, and rightly so. According to Healthline, plant-based eating is associated with weight loss as well as decreased risk of cancer, diabetes, heart disease, and cognitive decline. One plant-based source of protein that has been consumed for centuries in Middle Eastern cuisine is falafel.
Recipe developer and registered dietitian nutritionist, Kristen Carli, MS, RD, brings us this recipe for baked falafel. Made from herbs, spices, and canned chickpeas, this recipe comes together in less than 45 minutes. Traditionally fried, falafel patties can be served in pita bread or with seasoned rice. Carli's recipe is a healthier rendition of classic falafel, made instead baked in the oven as opposed to fried in a pot of oil. "As a registered dietitian, I always look for opportunities to make a dish slightly healthier," Carli says. "By baking these falafel instead of frying them in oil, you avoid consuming all that excess oil." Trust us, these baked falafel patties taste just as good as their fried counterparts!
Gather your ingredients for baked falafel
To make these baked falafel, you can start by gathering the ingredients. For this recipe, you will need chickpeas, salt, pepper, cumin, coriander, parsley, cilantro, olive oil, shallot, and garlic cloves.
Add all ingredients to a food processor and blend
Start by preheating the oven to 375 F. Now, this recipe requires a food processor to blend the falafel batter into a slightly chunky batter. Add all of the ingredients into the food processor. Then, process it on high until the batter is not quite all the way smooth. Carli notes, "You don't want this to puree until it is as thin and smooth as hummus. Instead, leave a slightly chunky texture".
Roll into falafel balls and place on baking sheet
Using your hands, roll the batter into 2-inch balls. Carli says, "The batter will hold together nicely and not crumble. If the batter is too dry, add a teaspoon of more olive oil and process again to create a wet dough". Place the falafel balls onto a large baking sheet that has been covered in foil.
Bake and serve the falafel
Lastly, place the falafel into the preheated oven. Bake for 25-30 minutes at 375 F until the falafel is slightly golden brown. The outer part of the falafel should be firm to the touch, but give in if you press firmly. Serve these on top of a bowl filled with lemon rice, roasted vegetables, tzatziki sauce, and pita bread for a plant-based meal.
- 2 (15-ounce) cans chickpeas, drained and rinsed
- 1 teaspoon salt
- ½ teaspoon pepper
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 tablespoon parsley
- 1 tablespoon cilantro
- 3 tablespoons olive oil
- 1 shallot, cut into chunks
- 2 garlic cloves
- Preheat the oven to 375 F.
- Add all ingredients to a food processor. Blend until mostly smooth, but some chunks remain. You may need to stop and scrape down the sides of your food processor.
- Roll the falafel batter into 2-inch balls and place on a large baking sheet lined with foil.
- Bake for 25-30 minutes.
- Serve right away.
| Calories per Serving | 322 |
| Total Fat | 13.0 g |
| Saturated Fat | 1.5 g |
| Trans Fat | 0.0 g |
| Cholesterol | 0.0 mg |
| Total Carbohydrates | 41.3 g |
| Dietary Fiber | 11.6 g |
| Total Sugars | 7.8 g |
| Sodium | 449.4 mg |
| Protein | 12.5 g |
