Falafel Recipe


This baked Falafel Recipe is fresh, authentic, and requires just 10 minutes of prep! It’s crispy on the outside, fluffy in the middle, and packed with fresh herbs. Bonus: it’s vegan!

falafel stacked

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        <ul>
    <li class="nav-heading">General</li><li><a class="" href="#what_is_falafel">What is falafel?</a></li><li><a class="" href="#ingredients">Ingredients</a></li><li><a class="" href="#how_to_make">How to make</a></li><li><a class="" href="#recipe">Get the recipe</a></li><li><a class=" watch-video" href="#recipe_video">Step-by-step video</a></li><li class="nav-heading">Frequently Asked Questions</li><li><a class="" href="#how_to_cook_falafel">How to cook falafel</a></li><li><a class="" href="#is_falafel_healthy">Is falafel healthy?</a></li><li><a class="" href="#is_falafel_gluten_free">Is falafel gluten-free?</a></li><li><a class="" href="#how_to_serve">How to serve</a></li><li><a class="" href="#pairing_suggestions">Pairing suggestions</a></li><li><a class="" href="#how_to_store">How to store</a></li><li><a class="" href="#nutrition_info">Nutrition information</a></li><li><a class="" href="#what_is_falafel">What is falafel?</a></li></ul></div>

I LOVE falafel. It’s so yummy and can be eaten in a variety of different ways – plain, with a dollop of tzatziki, stuffed into pita with fresh veg . . . the possibilities are endless!

Plus, bonus: it’s healthy AND vegan. I love how quick and easy this recipe is to whip up so I can throw together a light and fresh vegetarian appetizer or meal in no time!

What is falafel?

Falafel is a popular Middle-Eastern “fast food” traditionally made with chickpeas, oil, herbs, and spices. The ingredients are processed together then rolled into balls or formed into patties and fried (or, in this case, baked) until crispy.

It can be served as a main dish, an appetizer, a salad, or a bowl. However you choose to enjoy it, falafel is SO GOOD!

Ingredients

This falafel recipe is packed with the the best herbs and spices to make it so flavorful.

  • Flaxseed Meal and Water – make up the flax “egg” which helps the falafel hold its shape. If you’re not vegan, feel free to use a “regular” egg.
  • Chickpeas – the main falafel ingredient. I used canned chickpeas to save time but you can also cook dried chickpeas!
  • Yellow Onion and Garlic – adds a sweetness and a subtle nutty taste.
  • Cilantro and Parsley – brightens the flavors and adds so much freshness.
  • Ground Cumin, Salt, and Black Pepper – gives it that authentic flavor.
  • Baking Powder – helps the falafel achieve that fluffy texture on the inside while remaining crispy on the outside.
  • Olive Oil – moistens the falafel.
  • Lemon Juice – adds that tangy citrus flavor.
  • Panko – fills the falafel out and helps it become crispy when baked.
  • Pita, Hummus, Greek Yogurt, Lemon Juice, Cilantro, and Feta – optional, for serving!
Pro tip
Use fresh herbs! The flavor they give the falafel is so bright and fresh. Dried herbs won’t have quite the same effect. Trust me, it’s so worth it!

How to make

Today, we’re adding a healthier twist by baking the falafel instead of frying it!

  1. Make your flax “egg” by combining flaxseed meal and water in a small bowl. Set aside.flax "egg" in bowl
  2. Place all ingredients, including your prepared flax egg, in a food processor and combine.all falafel ingredients in food processor
  3. Use a large cookie scoop to scoop the mixture onto a baking sheet lined with a silicone baking mat.falafel mixture being scooped with cookie scoop
  4. Gently flatten each falafel with your hand.falafel being flattened with two fingers
  5. Bake then serve and enjoy!baked falafel on baking sheet

How to cook falafel

I like to bake my falafel because it’s the healthier option but here are a couple other cooking methods you can use!

  1. Deep-fry. To deep-fry, heat about three inches of oil in a stockpot to 375ºF then fry each ball for 3-4 minutes or until golden-brown and crispy.
  2. Pan-fry. To pan-fry, heat a few tablespoons of oil in a non-stick skillet on medium-high heat then cook each side for 2-3 minutes.

All three cooking methods result in slightly different textures but no matter how you cook it, it is sure to be DELICIOUS!

piece of falafel with hummus on top held

Is falafel healthy?

Chickpeas, like other legumes, are a super good source of vegetarian/vegan protein and are really high in fiber which benefits heart health, weight management, blood sugar levels, and digestive health. They are also packed with vitamins and minerals!

So, yes, falafel is pretty darn healthy—especially when it’s baked instead of fried. WIN! 😉

Is falafel gluten-free?

Not quite, but it easily can be! To make this recipe gluten-free, simply sub the Panko for a gluten-free breadcrumb variety!

As always, check all your ingredients to ensure that they are certified gluten-free before using them in this recipe.

falafel on counter above

How to serve

  • As a sandwich or wrap. Serve on pita bread or tortilla with hummus, tahini sauce, lettuce tomato, feta, and other fresh veggies of your choice!
  • In a salad or bowl. Serve it over brown rice, orzo, or a bed of fresh greens with onion, bell peppers, cucumber, tomato, etc.
  • As an appetizer. Serve it on an appetizer platter with sliced veggies, hummus, tahini, and tzatziki sauce.

What to serve with falafel

Make this a bulkier meal with some of these delicious side dishes!

How to store

Cooked falafel will keep in an airtight container in the refrigerator for 3-4 days or in the freezer for up to 6 months.

To reheat, set your oven to 350ºF then bake your leftovers for 15-20 minutes, flipping halfway through.

-Jennifer

falafel stacked

Print

Falafel

This baked Falafel Recipe is fresh, authentic, and requires just 10 minutes of prep! It's crispy on the outside, fluffy in the middle, and packed with fresh herbs. Bonus: it's vegan!
Course Dinner, Lunch
Cuisine Mediterranean
Keyword chickpeas, healthy, vegan
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 12 falafel
Calories 88kcal
Author Jennifer

Ingredients

  • 1 tablespoon ground flaxseed meal
  • 3 tablespoons water
  • 1 15 oz can chickpeas drained
  • 1/2 yellow onion diced
  • 4 cloves garlic minced


  • 1/2 cup packed cilantro
  • 1/2 cup packed parsley
  • 2 teaspoons

    ground cumin


  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon baking powder
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1/2 cup panko
  • Pita
  • hummus, Greek yogurt, lemon juice, cilantro, and feta optional, for serving

Instructions

  • Preheat oven to 375 degrees F and line a baking sheet with a silicone baking mat. Set aside.
  • Mix flaxseed meal with 3 tablespoons water in a small bowl. Set aside for 15 minutes. This is your flax “egg”.
  • Place flax “egg”, chickpeas, onion, garlic, cilantro, parsley, cumin, salt, pepper, baking powder, olive oil, lemon juice, and panko into food processor and process until combined into a coarse texture.
  • Use a large cookie scoop to scoop the mixture out onto the prepared baking sheet (you’ll make 12 falafel).
  • Gently flatten each falafel slightly with your hand so that it is about 1/2-inch thick.
 Bake for 30 minutes in preheated oven, flipping halfway through.
  • Serve with optional garnishes and enjoy!

Video

Nutrition

Serving: 1falafel | Calories: 88kcal | Carbohydrates: 13g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Sodium: 218mg | Potassium: 180mg | Fiber: 3g | Sugar: 2g | Vitamin A: 269IU | Vitamin C: 5mg | Calcium: 47mg | Iron: 2mg

The post Falafel Recipe appeared first on Show Me the Yummy.

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