Description
This Baked Falafel recipe offers a healthy and delicious twist on the traditional Middle Eastern favorite by baking instead of frying. Made from soaked dried chickpeas blended with fresh herbs, spices, and a hint of sesame seeds, these falafels are crispy on the outside and tender inside. Perfect served warm in pita bread with tahini sauce, hummus, or alongside a fresh Mediterranean salad, this recipe is simple, wholesome, and ideal for a flavorful vegetarian meal.
Ingredients
Scale
For the Falafel:
- 2 cups uncooked dried chickpeas
- 1/2 teaspoon baking soda
- 1 teaspoon chickpea flour
- 1 teaspoon baking powder
- 1 cup parsley leaves
- 3/4 cup cilantro leaves
- 1/2 cup fresh dill
- 1 small yellow onion, quartered
- 7 to 8 garlic cloves, peeled
- 1 tablespoon black pepper
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 1 teaspoon cayenne (optional)
- Kosher salt to taste
- 2 tablespoons sesame seeds
- Extra virgin olive oil, for coating
For Serving (Optional):
- Tahini Sauce
- Hummus
- Pita pockets
- Mediterranean Cucumber Tomato Salad, or sliced cucumber and tomatoes
- Baby arugula
- Pickles such as pickled turnips
Instructions
- Soak the chickpeas: Place the dried chickpeas and baking soda in a large bowl, cover with at least 2 inches of water, and soak overnight for at least 18 hours until softened.
- Prepare the falafel mixture: Drain and pat dry the soaked chickpeas once they break apart easily. In a food processor, combine chickpeas, chickpea flour, baking powder, parsley, cilantro, dill, onion, garlic, black pepper, cumin, coriander, optional cayenne, and salt. Pulse in 40-second bursts until the mixture is well combined but not pureed.
- Chill the mixture: Transfer the falafel mixture to a container, cover tightly, and refrigerate for at least 1 hour, or up to 24 hours, to allow flavors to meld and firm up.
- Preheat and prepare pan: Preheat oven to 350°F (175°C). Lightly oil a baking sheet to prevent sticking.
- Form the falafel balls: Stir sesame seeds into the chilled mixture. Wet your hands to prevent sticking and shape the mixture into balls about 1/2-inch thick (roughly 1 tablespoon each). Arrange them evenly on the oiled baking sheet and brush the tops lightly with olive oil.
- Bake the falafel: Bake for 8 minutes, then flip each falafel and continue baking for an additional 7 to 12 minutes until they are golden brown and cooked through.
- Serve: Let the falafel cool for a few minutes before serving. Enjoy hot as part of a mezze platter, or stuff them into pita pockets with tahini, hummus, arugula, and salad for a complete meal.
Notes
- For authentic texture and flavor, always start with dried chickpeas rather than canned, as canned chickpeas tend to produce crumbly falafel.
- You can toast sesame seeds in a dry pan on low heat, swirling frequently for about 3 minutes until golden brown to enhance their flavor, or use pre-toasted sesame seeds.
- To make ahead and freeze: form uncooked falafel patties and place them on a parchment-lined baking sheet. Once firm, transfer to a freezer-safe bag and freeze for up to one month. Bake from frozen, adding about 5 minutes extra to the baking time.
Nutrition
- Serving Size: 1 serving (about 3-4 falafel balls)
- Calories: 180
- Sugar: 2g
- Sodium: 210mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 7g
- Protein: 7g
- Cholesterol: 0mg
