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Baked Falafel

Canned chickpeas are transformed into these crispy, delicious fritters that are packed with protein, fiber and flavor!

Course Entree
Cuisine Middle Eastern
Servings 6 (Makes about 18 falafel)
Calories 251 kcal
Author The Foodie Physician

Ingredients

Falafel:

  • 2 cloves garlic
  • 2 scallions
  • ¼ cup fresh parsley
  • ¼ cup fresh cilantro
  • 2 cans (15.5 oz each) low sodium chickpeas, drained and rinsed
  • ¼ cup white whole wheat flour
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon baking powder
  • ¾ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • 1 tablespoon lemon juice
  • 3 tablespoons olive oil

Tahini Yogurt Sauce:

  • 2 tablespoons tahini
  • 2 tablespoons plain nonfat Greek yogurt
  • 1 tablespoon lemon juice
  • 2-3 tablespoons warm water

Serve with:

  • Whole wheat pita, shredded Romaine lettuce, diced tomatoes and sliced cucumber
US Customary - Metric

Instructions

  1. Preheat oven to 375°F.
  2. 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.
  3. 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.
  4. Bake in the upper 1/3 of the oven for 15 minutes, then flip and cook another 10-15 minutes until done.
  5. 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.
  6. 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.

Recipe Notes

Nutrition information is for about 3 falafel with 1 tablespoon of sauce.

Nutrition Facts
Baked Falafel
Amount Per Serving
Calories 251 Calories from Fat 104
% Daily Value*
Total Fat 11.6g 18%
Saturated Fat 1.3g 7%
Sodium 495mg 21%
Total Carbohydrates 29.1g 10%
Dietary Fiber 6.9g 28%
Protein 9.1g 18%
* Percent Daily Values are based on a 2000 calorie diet.