|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 22g||28%|
|Saturated Fat 2g||12%|
|Total Carbohydrate 72g||26%|
|Dietary Fiber 19g||66%|
|Total Sugars 12g|
|Vitamin C 6mg||28%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Falafel is a popular Middle Eastern dish that scores on many levels. It is vegan, high in fiber, tasty, and versatile—if only it wasn’t deep-fried. But that should not deter you from making falafel from scratch because falafel does not need to be deep-fried, you can also bake it. Just like the original, baked falafel is still crunchy on the outside and soft on the inside.
Falafel can be made with dried fava beans and chickpeas, or with chickpeas only, like in this recipe. Using canned chickpeas makes these falafel especially easy and quick to prepare. These falafel are ready in 30 minutes.
There are a couple of tricks for making falafel. First, when shaping the falafel, have a bowl with water stand by and moisten your palms as needed so the mixture does not stick to your hands. And, secondly, make sure that the baking dish is well coated with olive oil, otherwise the falafel will stick and break apart when turning them halfway through baking.
Baked falafel can be served the same way fried falafel would be served. For lunch, try it in a pita sandwich with tahini and veggies. For dinner, arrange it on a platter with some hummus and a Middle Eastern salad, baba ghannouj, fresh pita bread, and a salad. French fries are sometimes added to the pita with the falafel instead of vegetables.
Falafel are also ideal to make ahead as vegan party food or for a vegan buffet or picnic. You can easily double the recipe.
Stored in an airtight container in the fridge, they keep well for three to four days. You can also freeze them raw and bake them later (see note for details).
2 tablespoons olive oil
1 (15- to 19-ounce) can chickpeas, drained
1 small onion, chopped
2 cloves garlic, chopped
1 tablespoon chopped fresh parsley
2 tablespoons all-purpose flour
1 teaspoon ground coriander
1 teaspoon ground cumin
1/2 teaspoon baking powder
Salt, to taste
Freshly ground black pepper, to taste
Steps to Make It
Gather the ingredients.
Drizzle olive oil evenly in shallow baking dish. Preheat oven to 350 F.
While oven is preheating, mash chickpeas with mortar and pestle or in food processor. Add onions and garlic and blend.
Add remaining ingredients to make a thick paste-like consistency.
Shape into pingpong-size balls and place in preheated baking dish.
Bake for 15 to 20 minutes, turning halfway through cooking.
How to Store and Freeze
Falafel can be frozen for later use. After baking, allow them to cool down and place the baking sheet in the freezer for about 1 hour. Then pull back out and place in a freezer safe bag. They will keep in the freezer for about six months.