Are you looking for a healthy and delicious vegetarian/vegan recipe that is easy to make? Look no further than this baked falafel recipe!
What is falafel
Falafel is a Middle Eastern dish made from chickpeas and spices, and it’s often served in a pita pocket with vegetables and a creamy sauce. It is said to have originated in Egypt. It’s a classic Middle Eastern and Mediterranean recipe that’s enjoyed as street food. Falafel is traditionally deep-fried. This baked version is a healthier take on the classic fried falafel, and it’s just as flavorful and satisfying.
What’s in this baked falafel recipe
- Dried Chickpeas: Chickpeas are the main ingredient in falafel and provide a good source of plant-based protein and fiber. Using dried chickpeas instead of canned ones helps to achieve a firmer texture and a better flavor in the final dish.
- Onion: A mild sweetness and adds a nice flavor to the falafel.
- Garlic: A pungent, savory flavor and adds depth to the falafel.
- Fresh Parsley and Cilantro: Fresh parsley and cilantro provide a bright, herbaceous flavor to the falafel.
- All-Purpose Flour: Flour helps to bind the falafel together and prevents them from falling apart.
- Ground Cumin: A warm, earthy flavor and is a common spice used in Middle Eastern cuisine.
- Ground Cardamom: Subtle yet distinctive taste. It imparts a warm, slightly citrusy, and floral flavor that complements the other spices and ingredients. The addition of cardamom elevates the overall taste profile of the falafel, making it more vibrant and memorable.
- Cayenne Pepper: A spicy kick and adds heat to the falafel.
- Salt and Black Pepper enhance the overall flavor of the falafel.
- Extra-Virgin Olive Oil helps to crisp up the falafel in the oven and adds a nice flavor to the dish.
- Baking Soda: A key ingredient for helping to provide the fluffy inside texture of the falafel.
- Lemon Zest: It’s not traditional, but I love the bright & floral essence it adds to these patties.
How to make this baked falafel recipe
- The night before, soak the dried chickpeas in water. Make sure the water covers the chickpeas by 2-3 inches, as they’ll triple in size.
- Drain & rinse the chickpeas and add them to a food processor, along with onion, garlic, lemon zest, parsley, cilantro, cumin, cardamom, cayenne pepper, salt, black pepper, and olive oil. Pulse until the mixture is finely chopped but not pureed.
- Place the balls or patties on a baking sheet lined with parchment paper. Brush or drizzle generously with olive oil.
- Use your hands or an ice cream scoop to form the falafel mixture. Shape the mixture into small balls or patties. If the mixture is too sticky, add a little more flour.
- Place the balls or patties on a baking sheet lined with parchment paper. Brush or drizzle generously with olive oil.
- Bake for 20-25 minutes, flip them over halfway through the baking time (around 10-12 minutes). This will help both sides get crispy and golden brown.
Falafel Q&A
Falafel is a Middle Eastern dish made from ground chickpeas or fava beans mixed with spices, formed into balls or patties, and deep-fried or baked until crispy.
Yes, falafel is a vegetarian dish, and it’s often served in a pita pocket with vegetables and a creamy sauce.
Traditional falafel is gluten-free, but some recipes may contain flour as a binding agent. If you have a gluten intolerance or allergy, be sure to check the ingredients carefully or make your falafel from scratch.
Falafel is typically served in a pita pocket with vegetables like lettuce, tomato, cucumber, and onion, and a creamy sauce like hummus, tahini, or tzatziki. It can also be served as a salad or appetizer with dips and sauces.
Yes, falafel can be frozen after it’s cooked. Allow it to cool completely, then store it in an airtight container or freezer bag for up to 3 months. To reheat, place the frozen falafel in the oven or toaster oven and bake until heated through and crispy.
Falafel can be a healthy dish, as it’s high in protein and fiber from the chickpeas and contains a variety of vegetables and healthy fats from the sauce. However, the deep-fried version can be high in calories and unhealthy fats, so baked or grilled falafel is a healthier option.
Heat a few tablespoons of avocado oil in a pan on medium-high heat. Place the falafel in the pan and cook each side for 2-3 minutes or until golden, then transfer to a paper towel-lined plate to let cool.
Tips for baking falafel perfectly
- Soak the chickpeas overnight: If you’re using dried chickpeas, be sure to soak them in water overnight before using them in the recipe. This will help them cook more evenly and ensure that the falafel has a good texture.
- Don’t over-process the mixture: When processing the chickpeas and other ingredients in a food processor, be careful not to over-process the mixture. You want the mixture to be finely chopped but not pureed, as this will result in a smoother, less textured falafel.
- Use a cookie scoop or spoon for shaping: To make uniform-sized falafel, use a cookie scoop or spoon to shape the mixture into balls or patties. You can also wet your hands with water to prevent the mixture from sticking and shape them by hand.
- Brush with olive oil: Brushing the falafel with olive oil before baking will help them get crispy and golden brown in the oven. You can also drizzle the olive oil over the falafel for added flavor.
- Bake at a high temperature: To get crispy falafel, bake them at a high temperature, around 375°F (190°C) or 400°F. This will help them cook evenly and develop a nice crust on the outside.
- Flip halfway through baking: To ensure that the falafel cooks evenly, flip them over halfway through the baking time. This will help both sides get crispy and golden brown.
Serving Suggestions
- In a pita pocket: One of the most popular ways to serve falafel is in a pita pocket with vegetables like lettuce, tomato, cucumber, and onion, and a creamy sauce like hummus, tahini, or tzatziki. This makes for a delicious and filling sandwich that’s perfect for lunch or dinner.
- On top of a salad or grain bowl: Add some greens, chopped veggies, rice or quinoa, and a light dressing, and top it off with the baked falafel for a healthy and flavorful meal.
- With a side of veggies: Baked falafel pairs well with a variety of vegetables, such as roasted carrots, bell peppers, or zucchini. Add some roasted or grilled veggies on the side for a complete and nutritious meal.
- As an appetizer: Baked falafel also makes a great appetizer for parties or gatherings. Serve them with a variety of dipping sauces, like hummus, tzatziki, or spicy harissa, for a fun and flavorful snack.
- In a wrap: If you’re looking for a portable meal, try wrapping your baked falafel in a whole wheat tortilla or wrap. Add some veggies and a creamy sauce, and you’re good to go!
- Mezze Platter: Mezze Platters are great for serving a crowd. Serve with falafel, pita, veggies, and assorted spreads and dips such as muhammara, baba ganoush, or homemade labneh.
In conclusion, baked falafel is a healthy and tasty alternative to traditional fried falafel. It’s easy to make, and you can customize it with your favorite spices and toppings. Falafel is a great source of plant-based protein and fiber, and it’s a satisfying vegetarian meal that everyone will love. Try this recipe today and enjoy the delicious flavors of the Mediterranean!
More Mediterranean-Inspired Recipes
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Easy Baked Falafel Recipe
Ingredients
- 1 cup uncooked dried chickpeas soaked overnight
- 3 cloves garlic
- 1/2 cup onion roughly chopped
- 1 cup freshly chopped parsley about one large bunch
- 1 cup freshly chopped cilantro about one large bunch
- 1 tsp lemon zest
- 1/4 tsp ground cardamom
- 1 tsp ground cumin
- 2 tbsp all-purpose flour can sub for gluten-free flour
- 1/4 tsp cayenne pepper
- 1/2 tsp baking soda
- 1 tsp salt
- 1/4 tsp black pepper
- 1 tbsp extra-virgin olive oil plus more for drizzle
Instructions
- The night before, soak the dried chickpeas in water. Make sure the water covers the chickpeas by 2-3 inches, as they'll triple in size.
- Preheat your oven to 400°F.
- Drain & rinse the chickpeas and add them to a food processor, along with onion, garlic, lemon zest, parsley, cilantro, cumin, coriander, cardamom, cayenne pepper, salt, black pepper, and olive oil. Pulse until the mixture is finely chopped but not pureed.
- Transfer the falafel mixture to a bowl and add the all-purpose flour and baking soda. Stir together, then cover or add a lid and refrigerate the mixture for 30 minutes to one hour.
- Use your hands or an ice cream scoop to form the falafel mixture. Shape the mixture into small balls or patties. If the mixture is too sticky, add a little more flour.
- Place the balls or patties on a baking sheet lined with parchment paper. Brush or drizzle generously with olive oil.
- Bake for 20-25 minutes, flip them over halfway through the baking time (around 10-12 minutes). This will help both sides get crispy and golden brown. Serve hot with your favorite toppings & sauce.
Notes
This post may contain affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. Please read my affiliate notice for details.
This post may contain affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. Please read my affiliate notice for details.
This post was originally published on July 28th, 2019, and updated on June 1st, 2023.
One of the best falafel recipes I’ve tried. Thank you!
Thank you! I’m so happy you loved the recipe.
I love this falafel recipe.
Yayy!! I’m so happy you enjoyed the recipe.
This is the best falafel recipe I’ve tried. So good!
That’s amazing!!