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Healthy Baked Falafel Recipe


  • Author: Katherine

Ingredients

Scale

  • 1 cup (200g) dried chickpeas
  • 1 medium yellow onion, roughly chopped
  • 46 cloves garlic, peeled
  • 1 cup packed fresh parsley (stems and leaves)
  • 1 cup packed fresh cilantro (stems and leaves)
  • 1 ½ teaspoons ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon cayenne pepper (or to taste)
  • 1 teaspoon fine sea salt
  • ½ teaspoon black pepper, freshly ground
  • 1 ½ teaspoons baking powder
  • 2 tablespoons chickpea flour (or all-purpose flour, or oat flour for gluten-free)
  • 23 tablespoons olive oil, for brushing

Instructions

Stage 1: The Crucial Soaking Process

Time: 8-24 hours (passive time)

  1. Rinse the Chickpeas: Place your dried chickpeas in a colander and rinse them thoroughly under cold running water. Pick out any discolored stones or debris.
  2. Soak: Transfer the rinsed chickpeas to a large bowl. Cover them with at least 3-4 inches of cold water. They will triple in size as they soak, so it’s essential to use a large enough bowl and plenty of water.
  3. Wait: Leave the chickpeas to soak on your counter for a minimum of 8 hours, but ideally overnight or up to 24 hours. If you are soaking for longer than 12 hours, it’s a good idea to change the water once. You’ll know they’re ready when you can easily split one in half with your fingernail.
  4. Drain and Dry: Once soaked, drain the chickpeas thoroughly in a colander. It’s important to get them as dry as possible. You can pat them dry with a clean kitchen towel or paper towels to remove excess surface moisture.

Stage 2: Processing the Falafel Mixture

Equipment: A food processor is essential for this step.

  1. Combine Aromatics: Add the chopped onion, garlic cloves, fresh parsley, and fresh cilantro to the bowl of your food processor. Pulse 5-7 times until the ingredients are coarsely chopped and well-distributed.
  2. Add Chickpeas and Spices: Add the soaked and drained chickpeas to the food processor along with the ground cumin, ground coriander, cayenne pepper, sea salt, and black pepper.
  3. Process to Perfection: This is a key moment. Pulse the mixture in 1-second intervals. Scrape down the sides of the bowl frequently with a spatula. You want to achieve a texture that resembles coarse sand or couscous. Be very careful not to over-process into a smooth paste like hummus. The mixture should still have visible texture and be able to clump together when you squeeze it in your hand. This texture is what creates a light, fluffy interior.
  4. Transfer and Rest: Scrape the mixture out of the food processor and into a large bowl.

Stage 3: The Mandatory Chilling Period

Time: 1-2 hours

  1. Add Binder and Leavening: Sprinkle the baking powder and chickpea flour over the falafel mixture. Use a fork or your hands to gently mix them in until just combined. The baking powder helps to make the falafel light and airy, while the flour acts as a binder.
  2. Cover and Chill: Cover the bowl tightly with plastic wrap or a reusable lid. Place the mixture in the refrigerator to chill for at least 1 hour, and up to 2 hours. Do not skip this step! Chilling allows the flavors to meld, the flour to hydrate, and the mixture to firm up, which is critical for preventing the falafel from falling apart during shaping and baking.

Stage 4: Shaping and Baking to Crispy-Golden Perfection

Time: 25-30 minutes

  1. Preheat and Prepare: Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper for easy cleanup.
  2. Shape the Falafel: Remove the chilled mixture from the fridge. Scoop out about 2 tablespoons of the mixture for each falafel. You can use a small cookie scoop for uniform size. Gently roll the mixture into a ball between your palms, then slightly flatten it into a small patty, about ½-inch thick. Compacting it gently ensures it holds together, but don’t press too hard. Place the shaped patties onto the prepared baking sheet, leaving a little space between each one.
  3. Brush with Oil: Pour 2-3 tablespoons of olive oil into a small bowl. Using a pastry brush, gently brush the tops and sides of each falafel patty with a light coating of oil. This is the secret to getting a beautifully golden-brown and crispy exterior without frying.
  4. Bake: Place the baking sheet in the preheated oven and bake for 15-18 minutes. The bottoms should be golden brown and firm.
  5. Flip and Finish: Carefully remove the baking sheet from the oven. Use a thin spatula or tongs to flip each falafel over. Brush the new tops with the remaining olive oil. Return the sheet to the oven and bake for another 10-15 minutes, or until the falafel are deeply golden brown, crispy on the outside, and firm to the touch.

Nutrition

  • Serving Size: One Normal Portion
  • Calories: 210 kcal