Heart-Healthy Falafel

Discover a wholesome twist on a beloved Middle Eastern classic with this Heart-Healthy Falafel recipe, designed to be as nourishing as it is delicious. Packed with plant-based protein from soaked chickpeas and bursting with the vibrant flavors of fresh parsley, cilantro, and warm spices like cumin and coriander, this baked falafel skips the deep fryer for a lighter, oven-crisped alternative. A touch of olive oil ensures golden perfection, while ingredients like lemon juice and garlic add brightness and depth. Ready in under an hour, these easy-to-make falafel patties are perfect for stuffing into whole-grain pitas or serving alongside leafy greens and a dollop of creamy tahini or yogurt sauce. Whether you’re craving a healthy weeknight dinner or meal prep inspiration, this heart-healthy falafel is a satisfying, guilt-free choice the whole family will love!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Dried chickpeas
• 0.5 medium Onion
• 3 large Garlic cloves
• 0.5 cup Fresh parsley
• 0.5 cup Fresh cilantro
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Salt
• 0.5 teaspoon Baking powder
• 2 tablespoons Olive oil
• 1 tablespoon Lemon juice
• 2 tablespoons Water

Directions

Step 1

1. Soak the dried chickpeas in a large bowl with water, ensuring they are well-covered, for at least 8 hours or overnight.

Step 2

2. Drain and rinse the soaked chickpeas thoroughly before using.

Step 3

3. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

Step 4

4. In a food processor, combine the drained chickpeas, onion, garlic cloves, parsley, cilantro, cumin, coriander, black pepper, and salt. Pulse until the mixture is finely chopped but not pasty.

Step 5

5. Add baking powder, olive oil, lemon juice, and water to the chickpea mixture in the food processor. Pulse a few more times until the mixture is well combined and holds together when pressed.

Step 6

6. Shape the mixture into small balls or patties, about 2 tablespoons each, and place them on the prepared baking sheet.

Step 7

7. Brush or spray a little olive oil on top of the falafels to help them brown.

Step 8

8. Bake in the preheated oven for 20-25 minutes, flipping halfway through, until golden brown and crisp on the outside.

Step 9

9. Once baked, remove the falafels from the oven and let them cool slightly before serving.

Step 10

10. Serve the falafels warm with whole grain pita, leafy greens, and a side of yogurt or tahini sauce for a heart-healthy meal.

Nutrition Facts

Serving size	414.3 grams (414.3g)

Amount per serving	% Daily Value*
Calories	1077

Total Fat 41.40g	53%
Saturated Fat 5.70g	29%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1486mg	65%
Total Carbohydrate 142.70g	52%
Dietary Fiber 38.20g	136%
Total Sugars 26.30g
Protein 42.10g	84%

Vitamin D 0IU	0%
Calcium 348mg	27%
Iron 17mg	96%
Potassium 2332mg	50%

*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: 33.5%

Protein: 15.1%

Carbs: 51.3%