These baked falafels are delicious and versatile - use them in wraps, salads, or nourish bowls. Falafels are a traditional Middle Eastern food that are made with chickpeas, herbs, and spices. While falafels are normally fried, these healthier baked falafels have the same great flavor with much less oil.
Falafels are a great source of plant-based protein thanks to their star ingredient - chickpeas! Chickpeas are also a great source of fiber, with 20% of your daily needs in just 1/2 cup.
RECIPE PDF:
Number of Servings: 16 falafels (4 servings)
Prep Time: 10 minutes
Cook Time: 24 minutes
Total Time: 34 minutes
Ingredients
2 15 oz cans chickpeas, drained and rinsed
1/2 cup onion, chopped
3-4 cloves garlic, minced or pressed
1 cup fresh parsley or cilantro, rinsed and roughly chopped
2 tablespoons vegetable oil
1-2 tablespoons lemon juice
2 teaspoons ground cumin
2 teaspoons ground coriander
1.5 teaspoon salt
pinch of cayenne or paprika (optional)
1 teaspoon baking soda
6 tablespoons flour (GF flour if needed)
To Serve
Tzazki sauce (highly recommended). Try my Dairy-Free Tzatziki Yogurt Sauce.
If making a wrap: use your favorite wrap and greens like baby spinach, arugula, shredded cabbage or lettuce. Add additional vegetables if desired, like avocado, shredded carrots, etc and a sauce like mayo, hummus, or the tzatziki sauce.
If having with a salad or nourish bowl: your favorite greens, veggies, and whole grain with a salad dressing.
Tools You Will Need
Food processor
Baking sheet
Parchment paper or non-stick cooking spray
Instructions
Preheat oven to 375°F. Line a baking sheet with parchment paper, or spray with non-stick cooking spray.
Add the chickpeas, onion, garlic, oil, parsley or cilantro, lemon juice, cumin, coriander, salt and cayenne or paprika into a food processor and pulse until just combined, about 10-15 pulses (don't over mix).
Scoop mixture out into a separate bowl. Stir in the baking soda and flour into everything is well incorporated.
Scoop about 2 spoonfuls of mixture in your hand and form into small patties. Place the patties onto the baking sheet. You should get about 16 patties total.
Bake the patties for 10-12 minutes, flip and bake for another 10-12 minutes or until falafel are golden and cooked through.
Serve in a wrap, as part of a nourish bowl or Mediterranean plate, or in a salad.
Recipe adapted from Eating Bird Food at https://www.eatingbirdfood.com/easy-baked-falafel/
Let me know what you think!
If you made this recipe let me know how you liked it in the comments or feel free to ask me any questions! On instagram? Tag me @theplantpath.nutrition to show me how it turned out!
Nutrition Facts
