Growing up in Chicago, my kitchen was always filled with the comforting aromas of my Polish heritage, thanks to my babcia’s endless culinary wisdom. But it was during one of those delightful family gatherings that I first encountered falafel. My husband, who’s a fan of Mediterranean cuisine, introduced it to me, and it was love at first bite. The crispy exterior and fluffy interior of falafel were a revelation. Over the years, I’ve experimented with various versions, but nothing beats my healthy Mediterranean baked falafel. It’s a perfect blend of tradition and modern health-conscious cooking, and it holds a special place in my heart. Plus, it’s a hit with my kids, Ella and Peter, who love anything they can dip!
Why You’ll Love This Recipe
This healthy Mediterranean baked falafel is not only easy to make but also packed with flavor and nutrition. Unlike traditional fried falafel, this baked version is lower in fat and calories, making it a guilt-free indulgence. It’s naturally gluten-free, high in protein, and bursting with fresh herbs and spices. Whether you’re a seasoned falafel lover or a newbie, this recipe will win you over with its crispy texture and rich taste.
Ingredients
- 1 cup dried chickpeas, soaked overnight
- 1 small onion, roughly chopped
- 4 cloves garlic
- 1 cup fresh parsley leaves
- 1 cup fresh cilantro leaves
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon baking powder
- Salt and pepper to taste
- 2 tablespoons olive oil
- Optional: 1/4 teaspoon cayenne pepper for a spicy kick
Step-by-Step Instructions
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Drain the soaked chickpeas and pat them dry with a kitchen towel.
- In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse until the mixture is coarse but holds together when pressed.
- Shape the mixture into small balls or patties, about 2 inches in diameter.
- Place the falafel on the prepared baking sheet and brush them lightly with olive oil.
- Bake for 25-30 minutes, flipping halfway through, until golden brown and crispy.
- Serve warm with your favorite dip or in a pita with fresh vegetables.
What Makes This Recipe Special
- Quick and easy to prepare
- Packed with flavor and nutrition
- Perfect for any occasion
- Customizable to your taste preferences
- Budget-friendly ingredients
Expert Tips for Success
For the best texture, make sure your chickpeas are thoroughly dried before processing. This prevents the mixture from becoming too wet. If you find the mixture too crumbly, add a tablespoon of water or olive oil to help bind it. Don’t overcrowd the baking sheet; leave space between each falafel to ensure even baking.
COOKING TOOLS
When I make this recipe, my go-to tool is the MOSFiATA 8″ Professional Chef’s Knife for chopping herbs efficiently. For mixing the falafel mixture, I rely on my trusty Silicone Utensils Set, which makes the process smooth and mess-free. These tools make prep a breeze and help maintain the integrity of the ingredients.
Variations and Substitutions
If you’re looking to switch things up, try adding some grated carrot or zucchini to the mixture for extra moisture and nutrients. For a gluten-free option, ensure your baking powder is gluten-free. You can also experiment with different herbs, such as mint or dill, for a unique flavor twist.
Serving Suggestions
Serve these delightful falafels in warm pita bread with a dollop of hummus or tzatziki, fresh cucumber slices, and a sprinkle of feta cheese. They also pair beautifully with a simple side salad of tomatoes, cucumbers, and red onions drizzled with olive oil and lemon juice.
FAQs
Can I use canned chickpeas instead of dried?
While canned chickpeas can be used in a pinch, dried chickpeas provide a better texture and flavor for falafel. If using canned, make sure to drain and dry them thoroughly.
Can I freeze the falafel?
Yes, these falafels freeze beautifully. After baking, let them cool completely, then freeze in a single layer before transferring to a storage bag. Reheat in the oven for best results.
Final Thoughts
I hope you enjoy making this healthy Mediterranean baked falafel as much as I do. It’s a dish that brings my family together, and I love seeing the smiles it brings to their faces. Remember, cooking is all about love and creativity, so feel free to make this recipe your own!
👉 I hope you loved making this healthy Mediterranean baked falafel—it’s crispy, flavorful, and just the kind of dish that brings a little sunshine into your kitchen. If you’re in the mood for more Mediterranean delights, why not try my Mediterranean Quinoa Salad, Lemon Herb Grilled Chicken, or Greek Yogurt Flatbread? Join us on our Facebook Page and Facebook Group — and don’t forget to follow on Pinterest for daily inspiration!
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Healthy Mediterranean Baked Falafel: 6 Easy Recipes in 15
A nutritious and flavorful baked falafel recipe that's crispy on the outside and fluffy on the inside.
Keep the screen of your device on while you follow the steps.
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Drain the soaked chickpeas and pat them dry with a kitchen towel.
- In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse until the mixture is coarse but holds together when pressed.
- Shape the mixture into small balls or patties, about 2 inches in diameter.
- Place the falafel on the prepared baking sheet and brush them lightly with olive oil.
- Bake for 25-30 minutes, flipping halfway through, until golden brown and crispy.
- Serve warm with your favorite dip or in a pita with fresh vegetables.