Canned chickpeas are transformed into delicious falafel- crispy, creamy fritters that are packed with protein, fiber and flavor!
This month’s Recipe Redux challenge was to raid our pantry, cupboards, freezer or fridge to find hidden “treasures” and incorporate them into a healthy recipe. I love this idea because I’m definitely guilty of forgetting what I have in my kitchen sometimes. I often have good intentions at the grocery store and stock up on plenty of pantry items only to forget about them later.
And what about those times when you buy an ingredient specifically for one recipe and then the rest of the container sits in the fridge forever? Guilty.
So I scoured my kitchen for this challenge and came up with two worthy contenders- canned chickpeas from the back of my cupboard and an open bottle of tahini from the fridge. Since I couldn’t choose which one to use, I decided to use both!
Chickpeas are something that I always keep in my pantry. They’re a great vegetarian source of protein as well as fiber and they’re perfect to throw into salads, pasta dishes and curries.
Tahini is a paste made from ground sesame seeds. It’s something that I buy from time to time when I’m in the mood for homemade hummus but I have to admit that I rarely use up a whole bottle. So when I saw these two ingredients, one word immediately popped into my head- falafel!
Falafel are delicious fried vegetarian fritters that originated in the Middle East. Now they’re a popular street food found all around the world. I definitely had my share of late-night runs to the falafel food trucks when I lived in New York City!
They’re most commonly made with chickpeas although they can also be made with fava beans or a mixture of the two. Traditionally, you make falafel by soaking dried chickpeas overnight and then grinding them up with fresh herbs and spices. Then they’re rolled into balls and deep-fried.
You can serve them on salads or as an appetizer along with other small dishes like hummus, tabbouleh and babaganoush. My favorite way to enjoy them is stuffed into pita bread with lettuce, tomato, cucumber and a drizzle of my tahini yogurt sauce.
Falafel is an excellent, nutritious and filling vegetarian/vegan meal option. In addition, my falafel are healthier than traditional falafel because they’re baked instead of deep-fried. Brushing them with olive oil and baking them in the upper part of the oven helps them get golden and crispy. You won’t miss the fried version! Because canned chickpeas have more moisture than dried chickpeas, you need to add a little flour to the mixture so that they’ll hold together as they cook. It’s not traditional to use canned chickpeas but it’s a lot faster than soaking dried chickpeas overnight!
Baked Falafel
Canned chickpeas are transformed into these crispy, delicious fritters that are packed with protein, fiber and flavor!
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Instructions
Preheat oven to 375°F.
Place the garlic, scallions, parsley and cilantro in the bowl of a food processor and puree until finely chopped. Add the chickpeas, flour, cumin, coriander, baking powder, salt, pepper and lemon juice. Pulse until the ingredients are incorporated and the chickpeas are ground but not totally smooth.
Grease a large rimmed baking sheet with 1 ½ tablespoons oil. Roll the chickpea mixture into 16 balls, approximately 1 ¼ inches each. Flatten each ball slightly to form thick patties and place them on the prepared pan. Brush the tops with the remaining 1 ½ tablespoons oil.
Bake in the upper ⅓ of the oven for 15 minutes, then flip and cook another 10-15 minutes until done.
Meanwhile, make the tahini yogurt sauce by whisking the tahini, yogurt, lemon juice and warm water together in a bowl. Taste and add a pinch of salt if needed.
Serve the falafel with whole wheat pita, shredded lettuce, diced tomatoes and sliced cucumbers. Drizzle tahini yogurt sauce on top. Serve extra sauce on the side.
Notes
Nutrition information is for about 3 falafel with 1 tablespoon of sauce.
Falafel is SO good! I don't remember when I first discovered it, but I haven't looked back since. Gorgeous photos! I have some chickpeas waiting in a cupboard somewhere... 😉
Haha I'm def guilty of everything you've mentioned. I'm cleaning out my pantry as we speak! I just had the most amazing falafel wrap when in San Diego, and I've been craving it ever since! I'll just have to make it myself. Thanks for the awesome recipe 😉
I love falafel and have made a couple of baked variations at home, but they tend to fall apart. Can't wait to try yours - they look amazing! Love the addition of cilantro too!
I have been on the look out for homemade falafel (because I love them so much) and yours is definitely saved!! I love that these are baked and now I am craving some 😉
Is it just me or are your photos getting more and more stunning?! But on a real note these look SO delicious! I have been on the hunt for a good falafel recipe and these are so happening this weekend 🙂
Yum! I adore falafels and love that you shared a baked version. That tahini sauce looks amazing- looks like we both had it on the brain! Pinning to make.
Oh my gosh - I adore falafel! And yup, I've had the baked version with fava beans - but, never tried them with anything like that tahini sauce! I just ate oats and now I want a side of falafel!
Yum!!! I'm good about using the chickpeas in my pantry, but always forget about the tahini 🙂 I love falafel, but never think to make it. Making a gluten-free version of these ASAP!!!
Ashley C. says
Love recipe redux! The baked falafel is the perfect dinner. I love an excuse to use tahini yogurt sauce too.
genevieve @ gratitude & greens says
Falafel is SO good! I don't remember when I first discovered it, but I haven't looked back since. Gorgeous photos! I have some chickpeas waiting in a cupboard somewhere... 😉
Cotter Crunch says
i love a good pantry cleanse. and i love chickpeas! i have never made falafel though. I did make fish cakes with chickpeas though, does that count?
Min Kwon says
Haha I'm def guilty of everything you've mentioned. I'm cleaning out my pantry as we speak! I just had the most amazing falafel wrap when in San Diego, and I've been craving it ever since! I'll just have to make it myself. Thanks for the awesome recipe 😉
Marissa | Pinch and Swirl says
Wow, Sonali! You've done a wonderful job of making falafel delicious and guilt free! Yummy!
Soymilk + Honey says
I love the idea of baking them! Every time I cook them using a traditional pan-fried recipe, I always wonder how healthy they really are. Lovely pics!
Rebecca Pytell says
One of my favorite things! But of course...chickpeas 😉
GiGi Eats Celebrities says
Mmm MED food is the BOMB! 🙂
Anu-My Ginger Garlic Kitchen says
Wow! Falafel looks so delish and inviting! Loved this fabulous baked version! Awesome! 😀
Jessica Levinson says
I love falafel and have made a couple of baked variations at home, but they tend to fall apart. Can't wait to try yours - they look amazing! Love the addition of cilantro too!
Alanna says
I have been on the look out for homemade falafel (because I love them so much) and yours is definitely saved!! I love that these are baked and now I am craving some 😉
Selena @ The Nutritious Kitchen says
Is it just me or are your photos getting more and more stunning?!
But on a real note these look SO delicious! I have been on the hunt for a good falafel recipe and these are so happening this weekend 🙂
Elizabeth @ Enjoy Every Bite says
I woke up this morning wanting something with chick peas for lunch.... this recipe is too good to be true 🙂 Looks amazing!
Lauren @ Eating with a Purpose says
Yum! I adore falafels and love that you shared a baked version. That tahini sauce looks amazing- looks like we both had it on the brain! Pinning to make.
athletic avocado says
I love falafels! I have always wanted to make them! These look amazing!
Shashi Charles says
Oh my gosh - I adore falafel! And yup, I've had the baked version with fava beans - but, never tried them with anything like that tahini sauce! I just ate oats and now I want a side of falafel!
EA-The Spicy RD says
Yum!!! I'm good about using the chickpeas in my pantry, but always forget about the tahini 🙂 I love falafel, but never think to make it. Making a gluten-free version of these ASAP!!!
Farrah says
I have canned chickpeas that I need to use up and I've never tried making falafel! I wonder if my blender would agree to making this for me... *-*
Siri says
Love the use of canned chickpeas! That last photo is so appetizing. I know what I will make with my can of beans now! 🙂
Siri
anne@cravingSomethingHealthy.com says
I think I'm the only semi-vegetarian person in the world who hasn't eaten falafel! Thanks for the inspiration - I'll be making this soon!