• Bari Stricoff, MSc, RDN

Healthy Baked Falafel

Fun fact: if I'm out to eat and then menu features Falafel, I will ALWAYS order it (fried or baked)! I am a sucker for Falafels, and anything Mediterranean for that matter! So, naturally, I've been trying to recreate a healthy Falafel at home (#dietitianproblems). Honestly, I have attempted to perfect this recipe for nearly 2 years - and finally, I have nailed the crispy outside, soft inside, with wholesome and healthy ingredients!

Healthy Baked Falafel with Quinoa Greek Salad + Avocado + Hummus + Stuffed Grape Leaves

Falafels are made from chickpeas, which is a great plant-based source of protein and fiber. Although this recipe is not vegan, it can be easily adapted with a flaxseed-egg. Regardless of your dietary preferences, falafels are a delicious and versatile protein source that can be easily prepped ahead of time and even placed into the freezer for future meals.



Prep Time: 15 Minutes

Cook Time: 20-25 Minutes

Servings: 4 Servings


Ingredients

2 15oz. Can Chickpeas, Rinsed and Dried

1.5 Cups Rolled Oats (not instant or sweetened)

2 Heaping Tablespoons Tahini

3 Cloves Garlic

Juice of 1 Large Lemon

1 Large Egg + 1 Egg White

1.5 Cups Fresh Parsley, packed, not chopped

1.5 Cups Fresh Cilantro, packed, not chopped

1.5 Tbs. Cumin

2 tsp. Turmeric

2 tsp. Chili Powder

1/2 tsp. Salt

1 tsp. Cracker Black Pepper


Directions

1. Preheat the oven to 400F (200C)

2. In a food processor, add your garlic and pulse until finely chopped. It is important to do this first, while the food processor is dry, to ensure the garlic is finely minced.

3. Add chickpeas, tahini and lemon, and pulse until incorporated.

4. Add oats and eggs, pulse until incorporated.

5. Add fresh and dried herbs, and pulse to incorporate and make sure you scrape the sides of the processor, so all ingredients are incorporated.

6. Line 2 baking sheets with parchment paper. Use an ice cream scoop or spoon to place even-size falafels onto the baking sheets. Note: the consistency of the batter will be very soft and hard to form with your hands. But, this is the perfect consistency for a moist and soft falafel on the inside, while still getting crispy edges. This is why I suggest using a small ice-cream scooper because it is the perfect shape. I have linked one below for reference!

7. Optional: spray the tops of the falafel with a bit of olive oil or avocado oil

8. Bake for 15 minutes and then flip. Bake for another 5-10 minutes, until the edges are crispy.

9. Let the falafels sit and cool for about 5-10 minutes (they need to set a bit after baking) before eating!


Enjoy!!!




441 views
  • FB
  • INSTA
  • PINTEREST