A burst of fresh herbs and spices with ground chickpeas, all in a tiny, crunchy patty.
If you’ve never had falafel, the superior meatless pita filling, allow me to introduce you. These little crunchy nuggets are made mostly of ground-up chickpeas, seasoned with tasty spices like cumin, coriander, onion powder, and cilantro. Once the ingredients are processed together, the mixture is shaped into oblong balls and cooked to golden perfection, ready to scoop up hummus or be stuffed into warm pita bread with tomatoes, onion, and tzatziki sauce.
These delicious, crunchy morsels only have one downfall: they’re deep-fried. Thankfully, that problem is easy to solve with a brush of olive oil and an oven! This baked version of falafel is every bit as satisfying as the fried original, without all the extra grease.
Bake up a batch to bring to a potluck or party, or whip some up for dinner with fresh homemade hummus and chopped tomatoes on a wrap or a warm pita. These perfectly seasoned, crunchy rounds will satisfy your taste buds for lunch, dinner, or snack time.
Is This Baked Falafel Healthy?
Yep! Baked falafel is healthier than the traditional fried version. Since baked falafel is mostly comprised of chickpeas, onions, herbs, and spices, it’s full of protein and fiber and very low in fat. Parsley and cilantro both contain vitamin C and trace minerals, and the minimal amount of olive oil used to brush the falafel brings healthy fats as well. This recipe is free of meat, gluten, and dairy, so it’s suitable for vegan and gluten-free diets. It’s hard to get healthier than a baked chickpea patty!
The Power Of Raw Chickpeas
You might have noticed this recipe uses dried chickpeas that have been soaked overnight—raw chickpeas—rather than canned chickpeas, which are already cooked. The reason you want to form your falafel balls with raw chickpeas is that raw chickpeas stick together better. Raw chickpeas contain a lot of starch that they lose when cooked, so using raw chickpeas allows us to skip adding other binders (such as flour) to hold everything together. The chickpeas cook in the oven after the falafel balls are formed, so don’t worry, they’re safe to eat.
How To Make Ahead And Store
Baked falafel will keep well in your fridge for 4-5 days if you store it in an airtight container. To freeze, place baked falafel in a freezer-safe, airtight container for up to 3 months.
Serving Suggestions
When it’s time to enjoy your baked falafel, you have an abundance of serving options. You can serve it in a nutrient-dense bowl with Moroccan Couscous, brown rice, or even a Greek Cucumber Salad. Don’t forget to top it with Tahini Yogurt Sauce, Tzatziki, Hummus, or Baba Ghanoush!
Instead of a bowl, you could also stuff the falafel (along with the goodies listed above) inside a tortilla or pita. Or, if a smaller meal is more your style, simply dipping your baked falafel in any (or all!) of the above sauces would result in a light, delicious meal.
Ingredients
- 1 cup dried chickpeas soaked overnight, drained, and pat-dry
- 1/2 cup fresh parsley chopped
- 1/2 cup fresh cilantro chopped
- 1/4 cup onion chopped
- 3 cloves garlic minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper optional
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 2 tablespoons olive oil for brushing
Instructions
- Preheat your oven to 375°F and line a baking sheet with parchment paper.
- In a food processor, combine the chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, cayenne (if using), baking soda, and salt. Pulse until the mixture is finely ground, but not puréed.
- Shape the mixture into small patties (about 2 inches in diameter), and place them on the prepared baking sheet. Brush each patty lightly with olive oil.
- Bake in the preheated oven for 15 minutes, then flip the patties and bake for an additional 15 minutes, or until golden and crispy.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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