Falafel Recipe Baked: A Healthy And Delicious Middle Eastern Dish
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Baked Falafel The Foodie Physician from thefoodiephysician.com
Introduction
Falafel is a popular Middle Eastern dish that is loved by many around the world. Traditionally, falafel is deep-fried, but baked falafel is a healthier alternative that still packs the same flavor and crunch. This recipe is easy to make and perfect for those looking for a vegetarian or vegan option.
Ingredients
For this baked falafel recipe, you will need the following ingredients:
1 can of chickpeas (drained and rinsed)
1 small onion, chopped
2 cloves of garlic, minced
1/4 cup of chopped fresh parsley
1/4 cup of chopped fresh cilantro
1 tsp of ground cumin
1/2 tsp of ground coriander
1/4 tsp of cayenne pepper (optional)
1/4 cup of flour
1 tsp of baking powder
1/2 tsp of salt
1 tbsp of olive oil
Instructions
1. Preheat your oven to 375°F (190°C). 2. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, and cayenne pepper (if using). Pulse until the mixture is finely chopped but not pureed. 3. In a mixing bowl, combine the flour, baking powder, and salt. 4. Add the chickpea mixture to the flour mixture and stir until well combined. 5. Drizzle in the olive oil and stir until the mixture is evenly coated. 6. Using a tablespoon or cookie scoop, form the mixture into small balls and place them on a baking sheet lined with parchment paper. 7. Bake in the preheated oven for 20-25 minutes, or until the falafel is golden brown and crispy on the outside. 8. Serve with pita bread, hummus, and your favorite veggies.
Nutrition
This baked falafel recipe is a healthy and nutritious option for those looking to cut back on fried foods. Each serving (4 falafel balls) contains approximately:
Calories: 170
Protein: 6g
Carbohydrates: 27g
Fiber: 6g
Fat: 4g
Sodium: 390mg
Variations
This recipe is versatile and can be customized to your liking. Here are a few variations you can try:
Swap out the chickpeas for white beans or lentils.
Add in some chopped sun-dried tomatoes or roasted red peppers for extra flavor.
Try using different herbs and spices, such as dill or paprika.
For a gluten-free option, use almond flour or gluten-free all-purpose flour.
Serving Suggestions
Baked falafel can be served in many ways. Here are some ideas:
Stuff them into a pita with hummus, lettuce, tomato, and cucumber for a classic falafel sandwich.
Serve them over a bed of greens with a drizzle of tahini dressing.
Make a falafel bowl with quinoa, roasted veggies, and a creamy dressing.
Use them as a topping for a Greek salad.
Conclusion
Baked falafel is a healthy and delicious option for anyone who loves Middle Eastern cuisine. This recipe is easy to make and can be customized to your liking. Whether you serve them in a sandwich or over a salad, these falafel balls are sure to be a crowd-pleaser.
