Baked Falafel
Crispy baked falafel made in the oven. No frying needed! An easy, healthy recipe perfect for wraps, bowls, or meal prep.
Servings: 24 pieces
Calories: 49kcal
Equipment
Ingredients
- 1 cup chickpeas, dry (not canned)
- 1/2 cup onion chopped coarsely
- 2 cloves garlic
- 3/4 cup parsley
- 3/4 cup cilantro
- 1 tsp salt
- 1/4 tsp pepper
- 1 tsp cumin
- 1 tsp coriander
- 1/4 tsp cayenne pepper
- 1/4 tsp cardamom
- 1-1/2 tbsp chickpea flour
- 1 tbsp olive oil for the falafel mix
- 1/2 tsp baking powder
- 2 tbsp olive oil to brush the baking sheet and patties
Instructions
- Soak the chickpeas: Rinse and sort through the chickpeas. Place them in a large container and cover with about 1 quart of water. Cover and refrigerate overnight or up to 24 hours.
- Prepare the mixture: Drain the chickpeas well. Add them to a food processor with the onion, garlic, parsley, and cilantro. Pulse until the mixture resembles breadcrumbs: fairly fine, but not a paste. Stop and scrape down the sides as needed.
- Add seasonings and oil: Add salt, pepper, cumin, coriander, cayenne, cardamom, chickpea flour, and 1 tablespoon olive oil. Blend again briefly, just until everything is evenly combined. Do not over-process.
- Chill the mixture: Transfer to a bowl, cover, and refrigerate for 30 minutes.
- Preheat the oven: Cut a piece of parchment paper to fit your baking sheet and set it aside. Place the baking sheet (without the parchment) in the oven and preheat to 400°F.
- Add baking powder: Once chilled, mix the baking powder into the falafel mixture.
- Shape the falafel: Scoop about 2 tablespoons of the mixture per falafel, roll into balls or patties, and flatten to about ½ inch thick. Place them on a cutting board and brush the tops with 1 tablespoon of olive oil.
- Prepare the baking sheet: Carefully remove the hot sheet pan from the oven. Place the parchment paper on top and brush with 1 tablespoon olive oil.
- Bake: Using a spatula, gently transfer the falafel to the baking sheet. Bake for 20 to 24 minutes, flipping halfway through, until golden brown on both sides.
Notes
- No shortcuts on chickpeas: This recipe won’t work with canned chickpeas. They’re too soft and wet for proper texture.
- Baking powder goes in last: Adding it just before baking keeps the falafel light and prevents the mixture from deflating.
- Spice level: The cayenne adds a little kick. Feel free to skip it if you prefer a milder version.
- Freezer-friendly: Once cooled, baked falafel can be frozen and reheated in the oven straight from frozen.
Nutrition
Calories: 49kcal | Total Carbohydrate: 6g | Protein: 2g | Total Fat: 2g | Saturated Fat: 0.3g | Sodium: 109mg | Potassium: 96mg | Dietary Fiber: 2g | Total Sugars: 1g | Vitamin A: 208IU | Vitamin C: 3mg | Calcium: 19mg | Iron: 1mg | Includes Added Sugar: 0g