baked falafel

May 24, 2017 ,

Falafel, falafel, falafel! (now say it five times fast)  I have a love affair with trying falafel at every food truck / hipster restaurant that serves them, so it seemed high time to take a crack at making my own version.  I acknowledge that these are not super-authentic since they’re baked instead of fried (and flat instead of spherical); but unless you are frying food in oil all the time, baking these in the oven seemed more practical.



Chickpeas are a great source of fibre and protein, making a fantastic addition to a salad or wrap.  I recommend using dry chickpeas and soaking beforehand, for a minimum of 2 hours (but this could be done overnight) To make the soaking a bit faster, I boil water in the kettle to start the chickpeas, and rinse and change the water at least once during the soaking time.


This recipe uses tahini (sesame seed butter) in the place of oil, keeping the saturated fat low in the falafel. In addition, baking the falafel allows for a crispy texture without frying. (plus you avoid the mess! bonus!)

Yields: 16 falafel

Ingredients:

  • 1 cup dry chickpeas, soaked minimum 2 hours
  • 2 tbsp tahini
  • 1/4 cup red onion
  • 1/2 cup chopped parsley
  • 3 cloves garlic
  • 1 1/2 tsp cumin
  • 1 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp cayenne pepper

Directions:

1. Preheat oven to 375 °F. Prepare a baking sheet with parchment paper to prevent sticking.

2.   In a food processor, combine the soaked and drained chickpeas, tahini, red onion, parsley, garlic, cumin, salt, pepper, and cayenne. Process until smooth.

3.   Using your hands, scoop out about 2 tablespoons of the mixture at a time. Shape the falafel into small patties, about 2 inches wide and ½ inch thick. Place each falafel on the baking sheet.

4.   Bake for 15 minutes, then remove the falafel from the oven and carefully flip each one. Return to the oven for another 15 minutes, until the falafels are lightly browned on both sides.

5.   Enjoy with a salad or wrap. Top with our avocado dill dressing / your dressing of choice.

Notes:

Falafel will keep for approx. 1 week in fridge, store in plastic bag/saran wrap.

Do not substitute canned chickpeas for dried chickpeas here (unless you like soggy falafel)

Serving size used for nutrition facts is 2 falafel.

References:

Nutrition facts from: CRON-O-Meter