Baked Falafel

Crispy on the outside, tender on the inside, this Baked Falafel recipe is a healthy twist on the Middle Eastern classic. Made with nutrient-rich dried chickpeas, aromatic garlic, red onion, and a vibrant blend of fresh parsley and cilantro, these falafels are seasoned with warming spices like cumin and coriander for maximum flavor. Unlike traditional fried falafel, this version is oven-baked with a light brush of olive oil, delivering that perfect golden-brown crunch with less fat. Ready in under an hour (plus chickpea soaking time), this plant-based dish is budget-friendly, protein-packed, and naturally gluten-free. Serve warm in pita bread, atop a crisp salad, or with creamy tahini for a versatile and satisfying meal. Perfect for busy weeknights or meal prep, these homemade baked falafels are a wholesome favorite the whole family will love!

Nutriscore Rating: 79/100

Prep Time:30 mins

Cook Time:25 mins

Total Time:55 mins

Servings: 4

Ingredients

• 200 grams dried chickpeas
• 3 pieces garlic cloves
• 1 small red onion
• 50 grams fresh parsley
• 50 grams fresh cilantro
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon baking powder
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice
• 2 tablespoons olive oil

Directions

Step 1

Rinse 200 grams of dried chickpeas under cold water. Place them in a large bowl, cover with enough water to submerge them completely, and let soak overnight for at least 12 hours.

Step 2

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 3

Drain and rinse the soaked chickpeas, then transfer them to a food processor.

Step 4

Add 3 garlic cloves, 1 small chopped red onion, 50 grams each of fresh parsley and cilantro, and blend until the mixture is coarse and grainy.

Step 5

Add 1 teaspoon ground cumin, 1 teaspoon ground coriander, 1 teaspoon baking powder, 1 teaspoon salt, 0.5 teaspoon black pepper, and 2 tablespoons lemon juice to the blender. Pulse until the mixture starts to come together.

Step 6

Scrape down the sides of the bowl as needed to ensure an even texture.

Step 7

Using your hands, form the mixture into small balls or patties, about 1.5 inches in diameter, and place them on the prepared baking sheet.

Step 8

Brush the falafel balls lightly with 2 tablespoons of olive oil. This helps achieve a crispy texture when baked.

Step 9

Bake in the preheated oven for 12-15 minutes on one side, then carefully flip them over and bake for another 10-12 minutes, or until both sides are golden brown.

Step 10

Remove from the oven and let them cool slightly before serving.

Step 11

Serve the baked falafel warm in pita bread pockets, on top of a salad, or as a flavorful appetizer with tahini sauce or your favorite dip.

Nutrition Facts

Serving size	493.1 grams (493.1g)

Amount per serving	% Daily Value*
Calories	1099

Total Fat 41.90g	54%
Saturated Fat 5.70g	29%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2923mg	127%
Total Carbohydrate 146.70g	53%
Dietary Fiber 40.40g	144%
Total Sugars 28.20g
Protein 43.30g	87%

Vitamin D 0IU	0%
Calcium 401mg	31%
Iron 20mg	109%
Potassium 2724mg	58%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.2%

Protein: 15.2%

Carbs: 51.6%