Baked Falafel with Canned Chickpeas: A Healthy and Delicious Treat
Falafel is a beloved staple in Middle Eastern cuisine, known for its rich flavors and satisfying texture. Traditional falafel is deep-fried, but today, we’re sharing a healthier, oven-baked version that doesn’t compromise on taste. This recipe is quick, easy, and perfect for a nutritious meal. Let’s get started!
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed 🥫
- ⅓ cup shallots, roughly chopped 🧅
- 3 garlic cloves 🧄
- ½ cup fresh cilantro (or parsley) 🌿
- ½ tsp salt 🧂
- ¼ tsp ground cumin
- 1 tsp lemon zest 🍋
- ¼ tsp ground coriander
- ⅛ tsp cayenne pepper (optional) 🌶️
- 4 tbsp oat flour (or any flour) 🌾
Instructions:
1️⃣ Preheat Oven:
Preheat your oven to 375°F (190°C). Lightly grease a baking sheet with olive or avocado oil. 🌡️
2️⃣ Prepare Ingredients:
Add chickpeas, shallots, garlic, cilantro, salt, cumin, lemon zest, coriander, cayenne pepper, and oat flour to a food processor. Pulse until the mixture is coarse and sticky. Be careful not to over-process; you don’t want a paste. 🔪
3️⃣ Form Patties:
Scoop about 2 tablespoons of the mixture and form into small patties or balls. Place them on the prepared baking sheet. 🧆
4️⃣ Bake:
Bake for 10-12 minutes on one side, then flip and bake for another 10-12 minutes until lightly browned. The falafel should be golden and firm to the touch. 🍽️
5️⃣ Serve:
Serve warm in pita bread with lettuce, pickled onions, tomatoes, tzatziki, and hummus. Enjoy your healthy, baked falafel! 🥙
Recipe Information:
- Prep Time: 10 minutes
- Cook Time: 20-24 minutes
- Total Time: 30-34 minutes
Conclusion:
This baked falafel recipe is a fantastic, healthier alternative to the traditional fried version. It’s easy to prepare, packed with flavor, and pairs perfectly with your favorite Mediterranean sides. Give it a try and enjoy a delicious, nutritious meal!
Feel free to share your thoughts or any tweaks you made to the recipe in the comments below. Happy cooking!
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Baked Falafel with Canned Chickpeas
- Total Time: 30-34 minutes
Ingredients
1 can (15 oz) chickpeas, drained and rinsed 🥫
⅓ cup shallots, roughly chopped 🧅
3 garlic cloves 🧄
½ cup fresh cilantro (or parsley) 🌿
½ tsp salt 🧂
¼ tsp ground cumin
1 tsp lemon zest 🍋
¼ tsp ground coriander
⅛ tsp cayenne pepper (optional) 🌶️
4 tbsp oat flour (or any flour) 🌾
Instructions
1️⃣ Preheat Oven: Preheat your oven to 375°F (190°C). Lightly grease a baking sheet with olive or avocado oil. 🌡️
2️⃣ Prepare Ingredients: Add chickpeas, shallots, garlic, cilantro, salt, cumin, lemon zest, coriander, cayenne pepper, and oat flour to a food processor. Pulse until the mixture is coarse and sticky. Be careful not to over-process; you don’t want a paste. 🔪
3️⃣ Form Patties: Scoop about 2 tablespoons of the mixture and form into small patties or balls. Place them on the prepared baking sheet. 🧆
4️⃣ Bake: Bake for 10-12 minutes on one side, then flip and bake for another 10-12 minutes until lightly browned. The falafel should be golden and firm to the touch. 🍽️
5️⃣ Serve: Serve warm in pita bread with
lettuce, pickled onions, tomatoes, tzatziki, and hummus. Enjoy your healthy, baked falafel! 🥙
- Prep Time: 10 minutes
- Cook Time: 20-24 minutes