May I just say that I LOVE Mediterranean food! All the veggies, the hummus, and oh yeah, the falafels. I can’t get enough! In fact, last night’s family date night was at a Mediterranean restaurant and we all enjoyed a big meal that was both delicious and healthy. This is why I’m so excited to share this easy oil-free baked falafel recipe. I make a lot of things at home and have never attempted to do falafels since we eat out at Mediterranean restaurants quite often but what I love about this is that it’s super easy and it’s baked. Not fried. What?!
Easy Oil-Free Baked Falafel Recipe
Yes, falafels are usually fried, if you didn’t know that already. I do enjoy them from time to time but as tasty as they are, we all know that fried food isn’t something we should include in our diet regularly. So I thought that having your own easy baked oil-free falafel recipe would be something that might come in handy. It sure has at our house and since we almost always have hummus in our fridge, it’s just another healthy snack the family can enjoy.
These are also great to take to a party or potluck. All you need is your food processor and a small ice cream scooper. Roll them and place them on parchment paper, bake for 30 min, and…. voila. We prefer them fresh but you could also make a big batch and store it in the freezer for later in the week. To reheat, just defrost and bake them in a covered baking dish for 10-15 minutes. You can also enjoy these in a lettuce wrap or pita sandwich, using a tahini sauce as a dressing.
These are…
Simple,
Savory,
Fresh,
Crisp on the outside,
Soft on the inside,
A family favorite and seriously satisfying!
Health Benefits of Chickpeas
What I love about this recipe is that is has chickpeas. They are known for their high amounts of fiber and protein and are a great hunger suppressant. Chickpeas, also known as Garbanzo beans, are high in manganese which helps support bone development and are great for reducing cholesterol levels and decreasing the chances of becoming Type 2 diabetic. They contain phytoestrogen which are plant versions of real estrogen, which may replicate the body’s own production of the hormone in a way that could lower the risk of breast cancer, protect against osteoporosis and minimize hot flashes in post-menopausal women. How awesome is that?!
Easy Baked Falafel
This healthy baked falafel recipe is absolutely delicious, it’s both vegan and gluten free, so it’s a great recipe to offer at parties.
- Prep Time: 10 mins
- Cook Time: 30 mins
- Total Time: 40 mins
- Yield: 16 1x
Ingredients
- 1 cup dried chickpeas (soaked over night)
- 1/2 bunch parsley
- 1/4 medium red onion
- 2 garlic cloves
- 1/2 tablespoon cumin seed
- Salt & pepper to taste
Instructions
- Preheat oven to 350° F. Line your baking sheet with parchment paper.
- In a food processor, combine the soaked and drained chickpeas, red onion, parsley, garlic, cumin seeds, salt and pepper. Process until smooth for about 1 minute.
- Using your hands, scoop out about 2 tablespoons of the mixture at a time. Shape the falafel into small patties, about 2 inches wide and ½ inch thick. Place each falafel on your baking sheet.
- Bake for 15 minutes, then remove the falafels from the oven and carefully flip each one. Return to the oven for another 15 minutes, until the falafels are lightly browned on both sides.
Notes
Be sure to allow at least 1 hour soaking time for the chickpeas. I will usually soak over night then make then in the afternoon with the kids :)
Do not use cooked or canned garbanzo beans for this recipe!
Optional: Spread 2 tablespoons of olive oil onto parchment paper, this will make it more crisp on the outside.
Nutrition
- Serving Size: 3
- Calories: 58
- Sugar: 1.9g
- Fat: 1.5g
- Carbohydrates: 8.3g
- Fiber: 3.2g
- Protein: 4.3g
I hope you give this easy baked falafel recipe a try and if you do let me know what you think! Leave a comment, rate it, and don’t forget to take a picture and tag me on Instagram @LiveSimplyNatural! I love to see what you come up with. Stay tuned for more easy healthy recipes :)
Hugs,
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