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