Baked Falafel Hi Res

Baked Falafel

Baked Falafel

Whether baked or fried, balled or flat, falafel – a traditionally Middle Eastern dish – can now be found all over the Western world. The chickpea base means that falafel is a good vegetarian protein and high in fiber. Our baked version is also free of saturated fat. Stuff your finished falafel inside a whole wheat pita or eat from a dinner plate, but either way, we suggest serving it with Fattoush Salad and Traditional Hummus

Baked Falafel

Our Baked Falafel is a good vegetarian protein, high in fiber, and free of saturated fat. Plus, it's easy to make – all you need is a food processor and an oven. Stuff your finished falafel inside whole wheat pita, dip in hummus, or simply dig in with a fork. Invite some friends because our recipes makes enough to feed a family and then some!

Serving size: 4 each, makes about 20 servings


Ingredients

1/2 pound dry chickpeas
3 1/4 ounces yellow onion, finely chopped
1/2 ounce minced garlic
1/2 teaspoon baking powder
1 tablespoon lemon juice
1/4 ounce freshly chopped cilantro
1/4 teaspoon salt
3/4 teaspoon ground cumin
1/4 teaspoon black pepper
1/4 teaspoon cayenne pepper

Instructions

  1. Soak garbanzo beans in water overnight, drain.
  2. In a food processor, pulse garbanzo beans until well ground, but do not puree. Add remaining ingredients and pulse until mixture is evenly distributed and holds together when formed into a ball. Transfer to a bowl, cover and refrigerate for 1 hour.
  3. When ready to bake, preheat oven to 350 degrees F. Prepare a sheet pan with cooking spray.
  4. Scoop chickpea mixture into 1 ounce portions, roll into balls, and flatten slightly. Place on sheet tray and bake until golden brown, turning once, about 10-15 minutes per side. 

Nutrition information per 4 falafels: 190 calories, 3 g fat, 0 g saturated fat, 155 mg sodium, 30 g carbohydrate, 6 g sugar, 4 g fiber, 10 g protein

Looking for more Middle Eastern recipes, check out our Fattoush Salad and Traditional Hummus.

For more information about this article or others, please email us at FLIKblog@compass-usa.com.