When I first came across this baked falafel recipe, I was admittedly a bit skeptical. Being a long-time fan of the traditional fried version, I wondered if a baked option could possibly live up to the rich, crispy exterior and soft, flavorful center that I had grown to love. However, my curiosity got the better of me, and I decided to give it a shot. Much to my delight, the entire family was thrilled with the results. The falafels were crispy on the outside and perfectly moist on the inside, filled with the tantalizing flavors of fresh herbs and spices. It quickly became a family favorite, and now, I can’t imagine our weekly meal rotation without it. This recipe is not only a healthier alternative but also incredibly easy to prepare, making it a winner in my book.
Ingredients
To create these delightful baked falafels, you will need the following ingredients:
- 1 cup dried chickpeas, soaked overnight
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon baking powder
- Salt and pepper to taste
- 3 tablespoons all-purpose flour
- 2 tablespoons olive oil
Instructions
Begin by preheating your oven to 375°F (190°C). Drain the soaked chickpeas and transfer them to a food processor. Add the chopped onion, minced garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse the mixture until it reaches a coarse, grainy texture. Be careful not to over-process, as you want the mixture to hold together but still retain some texture.
Transfer the mixture to a bowl and stir in the flour. The flour acts as a binder and helps the falafel maintain its shape. If the mixture feels too wet, you can add a bit more flour, one tablespoon at a time, until the desired consistency is achieved.
Line a baking sheet with parchment paper and brush it with olive oil to prevent sticking. Using your hands or a small ice cream scoop, form the falafel mixture into small balls or patties, about the size of a golf ball, and place them on the prepared baking sheet.
Brush the tops of the falafels with a bit more olive oil to encourage browning. Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the falafels are golden brown and crisp on the outside. Remove from the oven and allow them to cool slightly before serving.
Nutrition Facts
This recipe yields approximately 4 servings. Each serving contains around 220 calories, making it a nutritious and satisfying meal option. The baked falafel is not only lower in fat compared to its fried counterpart but is also rich in protein and fiber, thanks to the wholesome chickpeas.
Preparation Time
The preparation time for this recipe is relatively short, especially if you soak the chickpeas overnight in advance. The total active time is about 45 minutes, including the time needed to blend the ingredients, shape the falafels, and bake them to perfection. This makes it an ideal recipe for busy weeknights or when you want to whip up something delicious without spending hours in the kitchen.
How to Serve
There are numerous ways to serve these delectable baked falafels. Here are a few serving suggestions:
- Pita Pockets: Stuff warm pita bread with falafels, fresh vegetables like cucumber and tomatoes, and a drizzle of tahini sauce for a classic Mediterranean meal.
- Salad Toppers: Add falafels to a bed of mixed greens, cherry tomatoes, sliced red onion, and cucumber for a hearty salad.
- Falafel Wraps: Wrap the falafels in flatbreads with hummus, pickled vegetables, and your favorite sauce.
- Appetizer Platter: Serve falafels as part of a mezze platter with hummus, baba ganoush, olives, and fresh vegetables.
- Rice Bowls: Pair falafels with steamed rice, grilled vegetables, and a dollop of yogurt for a satisfying grain bowl.
Additional Tips
To ensure you get the best results with this baked falafel recipe, consider the following tips:
- Soak the Chickpeas Properly: Ensure you soak the chickpeas for at least 12 hours, or overnight. This will soften them sufficiently for blending and cooking.
- Do Not Use Canned Chickpeas: Freshly soaked dried chickpeas provide the best texture for falafels. Canned chickpeas can make the mixture too mushy.
- Adjust the Seasoning to Taste: Feel free to tweak the amount of cumin, coriander, or other spices based on your personal preference for a more tailored flavor.
- Experiment with Herbs: While parsley and cilantro are traditional, you can experiment with other herbs like mint or dill for a unique twist.
- Make Ahead and Freeze: You can prepare the falafel mixture in advance and freeze it. Simply thaw, shape, and bake when ready to enjoy.
FAQ Section
Here are some frequently asked questions about baked falafel and their answers:
Q1: Can I use a different type of bean instead of chickpeas?
A: While chickpeas are traditional, you can experiment with other beans such as fava beans or a mix of legumes. Keep in mind that the texture and flavor may vary.
Q2: How can I make the falafels gluten-free?
A: To make gluten-free falafels, substitute the all-purpose flour with chickpea flour or a gluten-free flour blend. This will help maintain the right texture without gluten.
Q3: What can I do if the mixture is too wet?
A: If your mixture is too wet and difficult to shape, add more flour, one tablespoon at a time, until you achieve the desired consistency. Ensure you drain the chickpeas thoroughly before processing.
Q4: Can I fry the falafels instead of baking them?
A: Yes, you can fry the falafels if you prefer a more traditional approach. Heat oil in a pan and fry the falafels until golden brown on all sides. However, note that this will increase the calorie and fat content.
Q5: How long do baked falafels last in the fridge?
A: Baked falafels can last for 3-4 days in the refrigerator when stored in an airtight container. Reheat them in the oven to restore their crispiness before serving.
