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5 from 1 vote

Baked Falafel

Canned chickpeas are transformed into these crispy, delicious fritters that are packed with protein, fiber and flavor!
Prep Time25 mins
Cook Time30 mins
Total Time55 mins
Course: Entree
Cuisine: Middle Eastern
Servings: 6 (Makes about 18 falafel)
Calories: 251kcal

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

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.

Nutrition

Serving: 0g | Calories: 251kcal | Carbohydrates: 29.1g | Protein: 9.1g | Fat: 11.6g | Saturated Fat: 1.3g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 495mg | Potassium: 0mg | Fiber: 6.9g | Sugar: 0g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg