Baked Falafel

Falafel might be one of the things you’ve never made from scratch before, but don’t be intimidated. The food processor does double duty for the chickpea mixture and the falafel balls are easily hand-or-ice-cream-scoop-formed, thanks to the breadcrumbs that bind everything together. One bite into a warm whole-wheat pita stuffed with freshly baked falafel and a few shakes of hot sauce, and ordering take out falafel will seem like too much trouble.


Yields15 ServingsPrep Time15 minsCook Time30 minsDifficultyIntermediate

Ingredients

 1 ½ (15 oz) can garbanzo beans, drained (reserve ¼ cup liquid)
 2 tbsp fresh lemon juice
 ¼ tbsp fresh parsley (or cilantro), choppedor 2 tablespoons dried
 ½ tsp dried basil
 ¼ tsp dried oregano
 1 tsp cumin
 ¼ tsp cayenne pepper
 ½ tsp paprika
 1 tsp salt
 1 small onion, finely chopped
 2 cloves garlic, chopped
 1 ½ cups bread crumbs
 ¼ cup sesame seeds (optional)

Instructions

1

Preheat the oven to 350°F. In a food processor, add the chickpeas, fresh lemon juice, onion, garlic, and parsley (if using fresh), and puree until smooth.

2

Put the bean mixture in a large bowl and add all other dry seasonings (oregano, basil, cumin, cayenne, paprika, and salt). Then, stir in the breadcrumbs to hold the mixture together. Add more breadcrumbs if the mixture isn’t holding together.

3

Roll into 1-inch balls and place them on a cookie sheet. Lightly spray the falafel with oil and bake in the oven for 10-15 minutes per side or until the falafel are lightly browned. Test for doneness by pressing the outside with your finger. The falafel should be moist inside and give to the pressure of your finger.

Nutrition Facts

Serving Size 2 falafels

Servings 15


Amount Per Serving
Calories 92
% Daily Value *
Total Fat 1g2%
Saturated Fat 0.13g1%
Trans Fat 0g
Cholesterol 0mg
Sodium 660mg28%
Potassium 0mg
Total Carbohydrate 18g6%
Dietary Fiber 2.7g11%
Protein 3.3g7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 1 ½ (15 oz) can garbanzo beans, drained (reserve ¼ cup liquid)
 2 tbsp fresh lemon juice
 ¼ tbsp fresh parsley (or cilantro), choppedor 2 tablespoons dried
 ½ tsp dried basil
 ¼ tsp dried oregano
 1 tsp cumin
 ¼ tsp cayenne pepper
 ½ tsp paprika
 1 tsp salt
 1 small onion, finely chopped
 2 cloves garlic, chopped
 1 ½ cups bread crumbs
 ¼ cup sesame seeds (optional)

Directions

1

Preheat the oven to 350°F. In a food processor, add the chickpeas, fresh lemon juice, onion, garlic, and parsley (if using fresh), and puree until smooth.

2

Put the bean mixture in a large bowl and add all other dry seasonings (oregano, basil, cumin, cayenne, paprika, and salt). Then, stir in the breadcrumbs to hold the mixture together. Add more breadcrumbs if the mixture isn’t holding together.

3

Roll into 1-inch balls and place them on a cookie sheet. Lightly spray the falafel with oil and bake in the oven for 10-15 minutes per side or until the falafel are lightly browned. Test for doneness by pressing the outside with your finger. The falafel should be moist inside and give to the pressure of your finger.

Baked Falafel
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