Falafel, a beloved Middle Eastern dish, is traditionally fried for a crispy exterior. However, for those seeking a healthier alternative without compromising flavor, this baked falafel recipe is a game-changer. Packed with protein from chickpeas and flavored with a medley of fresh herbs and spices, these falafels are perfect for a satisfying meal or snack. Paired with a tangy cucumber sauce, this recipe ensures every bite is a burst of freshness and zest. It’s simple to prepare, wholesome, and perfect for those who love nutritious yet flavorful meals.
Ingredients:
For the Falafel:
- 2 cups canned chickpeas, drained and rinsed
- 1 small onion, roughly chopped
- 3 cloves garlic, minced
- ½ cup fresh parsley leaves
- ½ cup fresh cilantro leaves
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon baking powder
- 3 tablespoons whole wheat flour (or gluten-free flour)
- 2 tablespoons olive oil
- Salt to taste
- Black pepper to taste
For the Tangy Cucumber Sauce:
- 1 cup plain Greek yogurt (or plant-based yogurt for vegan option)
- ½ cucumber, finely grated
- 1 clove garlic, minced
- 1 tablespoon lemon juice
- 1 tablespoon chopped fresh dill
- Salt to taste
- Black pepper to taste
Preparation:
Step 1:
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper. Lightly grease the parchment with olive oil to prevent sticking.
Step 2:
In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and black pepper. Pulse until the mixture forms a coarse paste. Be careful not to over-process; the texture should be slightly grainy, not smooth.
Step 3:
Transfer the mixture to a bowl and sprinkle in the baking powder and flour. Mix well until everything is thoroughly combined. If the mixture is too wet, add an additional tablespoon of flour.
Step 4:
Using your hands, shape the mixture into small patties or balls, about 2 inches in diameter. Place them evenly spaced on the prepared baking sheet.
Step 5:
Brush the tops of the falafels with olive oil to help them crisp up in the oven. Bake for 25-30 minutes, flipping halfway through, until golden brown and firm.
Step 6:
While the falafels bake, prepare the cucumber sauce. In a bowl, mix the yogurt, grated cucumber, garlic, lemon juice, dill, salt, and pepper. Adjust seasoning to taste and refrigerate until ready to serve.
Variations:
- Replace cilantro with mint for a slightly different flavor profile.
- Add a pinch of smoked paprika for a smoky twist.
- Use oat flour instead of wheat flour for a gluten-free option.
- Serve with a tahini drizzle or hummus instead of cucumber sauce for variety.
Cooking Notes:
- Ensure the chickpeas are well-drained to avoid a soggy mixture.
- Do not skip the olive oil brushing step; it helps achieve a crispy texture without frying.
- Refrigerate the falafel mixture for 20 minutes before shaping if it’s too sticky.
Serving Suggestions:
- Serve the falafels warm, wrapped in whole-grain pita bread with fresh vegetables like lettuce, tomatoes, and cucumbers.
- Enjoy them as part of a grain bowl with quinoa, roasted vegetables, and the cucumber sauce.
- Serve as an appetizer with the sauce as a dip for a party platter.
Tips:
- Make a large batch and freeze the uncooked falafel for quick meals. Simply bake them directly from frozen, adding a few extra minutes to the cooking time.
- Use a microplane grater for the garlic to ensure it’s finely minced and evenly distributed in the sauce.
- If you don’t have fresh herbs, substitute with 1 tablespoon each of dried parsley and cilantro, though fresh is recommended for the best flavor.
Prep Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Nutritional Information:
Calories: 190 per serving (3 falafels with sauce)
Protein: 8 grams
Sodium: 220 milligrams
FAQs:
1. Can I use canned chickpeas for this recipe?
Yes, canned chickpeas work perfectly. Just ensure they’re thoroughly drained and rinsed to remove excess sodium.
2. How can I store leftover falafels?
Store cooked falafels in an airtight container in the refrigerator for up to 4 days. Reheat in the oven or on a skillet for the best texture.
3. Can I freeze the cucumber sauce?
It’s not recommended as the yogurt may separate upon thawing. However, the sauce is quick to make fresh and pairs perfectly with the falafel.
4. What can I use instead of yogurt in the sauce?
For a vegan option, use coconut or almond-based yogurt. Alternatively, you can try blending silken tofu for a creamy consistency.
Conclusion:
Healthy baked falafels are a delightful way to enjoy the traditional flavors of this Middle Eastern classic without the added calories from frying. Paired with a tangy cucumber sauce, these falafels are versatile, nutritious, and utterly delicious. Whether served as a main dish, in wraps, or as part of a salad, this recipe is sure to become a staple in your kitchen. Enjoy the wholesome goodness of these crispy, herb-infused falafels with every bite!
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Healthy Baked Falafel with Tangy Cucumber Sauce – Easy and Delicious Recipe
- Total Time: 45 minutes
Ingredients
Ingredients:
For the Falafel:
- 2 cups canned chickpeas, drained and rinsed
- 1 small onion, roughly chopped
- 3 cloves garlic, minced
- ½ cup fresh parsley leaves
- ½ cup fresh cilantro leaves
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon baking powder
- 3 tablespoons whole wheat flour (or gluten-free flour)
- 2 tablespoons olive oil
- Salt to taste
- Black pepper to taste
For the Tangy Cucumber Sauce:
- 1 cup plain Greek yogurt (or plant-based yogurt for vegan option)
- ½ cucumber, finely grated
- 1 clove garlic, minced
- 1 tablespoon lemon juice
- 1 tablespoon chopped fresh dill
- Salt to taste
- Black pepper to taste
Instructions
Preparation:
Step 1:
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper. Lightly grease the parchment with olive oil to prevent sticking.
Step 2:
In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and black pepper. Pulse until the mixture forms a coarse paste. Be careful not to over-process; the texture should be slightly grainy, not smooth.
Step 3:
Transfer the mixture to a bowl and sprinkle in the baking powder and flour. Mix well until everything is thoroughly combined. If the mixture is too wet, add an additional tablespoon of flour.
Step 4:
Using your hands, shape the mixture into small patties or balls, about 2 inches in diameter. Place them evenly spaced on the prepared baking sheet.
Step 5:
Brush the tops of the falafels with olive oil to help them crisp up in the oven. Bake for 25-30 minutes, flipping halfway through, until golden brown and firm.
Step 6:
While the falafels bake, prepare the cucumber sauce. In a bowl, mix the yogurt, grated cucumber, garlic, lemon juice, dill, salt, and pepper. Adjust seasoning to taste and refrigerate until ready to serve.
Notes
- Ensure the chickpeas are well-drained to avoid a soggy mixture.
- Do not skip the olive oil brushing step; it helps achieve a crispy texture without frying.
- Refrigerate the falafel mixture for 20 minutes before shaping if it’s too sticky.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
Nutrition
- Calories: 190 per serving (3 falafels with sauce)
- Sodium: 220 milligrams
- Protein: 8 grams