Description
This Healthy Baked Falafel recipe offers a nutritious and delicious alternative to traditional fried falafel. Made with chickpeas, fresh herbs, and a blend of spices, these falafels are baked to golden perfection for a crispy outside and tender inside, perfect for serving with tzatziki, pita, or salads.
Ingredients
Scale
Falafel Mixture
- 15 ounces chickpeas, drained and rinsed
- ½ cup white onion, finely diced
- 1 cup fresh parsley, lightly packed
- 1 cup fresh cilantro, lightly packed
- ½ teaspoon sea salt (to taste)
- ¼ teaspoon ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon coriander
- 2 teaspoons cumin
- 2 teaspoons baking powder
- 2 tablespoons ground flaxseed (or one egg)
For Baking
- 1 tablespoon olive oil (for greasing the pan)
Instructions
- Preheat Oven: Preheat your oven to 400 degrees Fahrenheit to ensure it is at the optimal temperature for baking the falafel evenly.
- Prepare Falafel Mixture: Add chickpeas, diced onions, fresh parsley, and cilantro into a food processor fitted with an “S” blade. Pulse until the mixture is well combined but still has some chunkiness to preserve texture.
- Add Seasonings: To the processed mixture, add sea salt, black pepper, garlic powder, coriander, cumin, baking powder, and ground flaxseed or egg. Process again until the ingredients are thoroughly mixed and the mixture forms a coarse, cohesive dough that will ball up.
- Grease Baking Sheet: Generously coat a large baking sheet with olive oil or canola oil to prevent sticking and help the falafel crisp during baking.
- Shape Falafel: Take about 2 tablespoons of the falafel mixture, roll it into a ball, then gently flatten it into a disc shape. Arrange each disc evenly spaced on the prepared baking sheet.
- Bake Falafel: Place the baking sheet into the preheated oven and bake for 20 minutes. Afterward, carefully flip each falafel to the other side and bake for an additional 10 to 15 minutes until the falafel is golden brown and firm.
- Serve: Remove the falafel from the oven and serve warm. Enjoy with tzatziki sauce, stuffed inside pita bread, or on a fresh salad for a wholesome meal.
Notes
- For a vegan option, use ground flaxseed instead of eggs as a binder.
- If you prefer crispier falafel, bake a few extra minutes or broil briefly at the end.
- Ensure the chickpeas are well drained and patted dry to avoid a soggy mixture.
- Falafel mixture can also be shaped and frozen before baking for convenience.
- Adjust seasoning to taste; add more cumin or garlic powder for stronger flavor.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Snack
- Method: Baking
- Cuisine: Middle Eastern
Keywords: Healthy falafel, baked falafel, vegetarian falafel, Middle Eastern snack, chickpea falafel, easy falafel recipe, low-fat falafel
