Falafel is a fabulous protein filled main course that is popular among vegans. However, unless you own a deep fryer, it can be a bit tricky to make at home. And, even if you do own a deep fryer, to many, making falafel this way may be a bit daunting.
Enter oven baked falafel. It boasts all the delicious flavor of traditional falafel with a lot less fat!
- 3 cloves garlic
- 1 small red onion, peeled and halved
- 2 cups cooked chickpeas, either canned or cooked from dry, drained and rinsed
- 1/2 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 1 teaspoon baking powder
- 1 cup chickpea flour (also known as garbanzo bean flour or besan)
- 4 tablespoons minced fresh parsley
- 4 tablespoons minced fresh cilantro leaves
- 1 1/2 tablespoons cooking oil (recommend olive)
- 1/4 teaspoon ground black pepper
Preheat your oven to 400 degrees Fahrenheit. Once the oven has preheated, arrange the 3 cloves garlic and red onion onto a small baking dish and roast for about 27 minutes, until fork tender. Remove from the oven, but do not turn the oven off. Allow the garlic and red onion to cool for about 10 minutes.
Place the roasted garlic and red onion into the bowl of a food processor along with the cooked chickpeas, ground coriander, ground cumin, and salt.
Puree the chickpeas until smooth, stopping every 30 second or so to scrape the bowl of the food processor, or as needed. The mixture should be the consistency of a thick hummus after blending.
Transfer the chickpea puree to a large bowl. Add the baking powder and chickpea flour and fold in gently to combine and distribute throughout the chickpea mixture. Fold in the chopped parsley and cilantro. Using very clean and dry hands, work the mixture into a dough, adding more chickpea flour as needed. Divide the dough into 2 inch balls and then press gently to shape into flattened pucks, about 1 1/2 inches wide.
Arrange the unbaked falafel onto a parchment paper covered cookie sheet and lightly brush the tops of the falafel patties with 1/2 of the amount of cooking oil called for. Flip over and brush the other side of the falafel with the remaining oil-- you may not need to use all of the oil called for. Sprinkle one side of the falafel patties with ground black pepper.
Bake in the preheated oven for 15 minutes, then flip the falafel over and bake an additional 15 to 18 minutes, or until golden brown, fragrant, and baked throughout.
Enjoy stuffed into a pita, on top of a salad, or as a quick and easy lunch on the go.
|Nutritional Guidelines (per serving)|
|Total Fat||13 g|
|Saturated Fat||2 g|
|Unsaturated Fat||5 g|
|Dietary Fiber||12 g|