The Best Falafel Recipe: Healthy & Oven-Baked

Dr Victoria -

Looking for a nutritious, plant-based protein option that’s both delicious and easy to make? This healthy baked chickpea falafel recipe is perfect for anyone seeking a wholesome, meat-free meal.

It’s packed with protein-rich chickpeas, fragrant herbs, and spices, making it a flavorful addition to salads, wraps, or as a tasty snack on its own!

Why I Love This Recipe

Falafel is traditionally deep-fried, but baking them makes this a healthier option.

The combination of chickpeas, cumin, and coriander gives these baked falafels an authentic Middle Eastern flavor while providing a nutritious boost. This recipe is a great choice for anyone aiming to eat more plant-based meals or simply looking for a healthy, satisfying dish.

Not only is this baked falafel recipe loaded with fiber and protein from chickpeas, but it’s also rich in antioxidants thanks to the inclusion of fresh herbs and garlic. Plus, the use of minimal oil makes it heart-friendly!

Additionally, chickpeas are a great ingredient for cheap lunch ideas, as they are cost-effective and can be used to create budget-friendly meals that are easy to prepare and perfect for on-the-go eating.

What is Falafel?

Falafel is a beloved Middle Eastern street food that has gained popularity worldwide for its delicious taste and versatility. Traditionally made from chickpeas or fava beans, falafel is mixed with fresh herbs and spices, then formed into small balls or patties.

These flavorful falafel balls are often served in a warm pita bread, accompanied by a variety of fresh vegetables, tahini sauce, and pickles, making for a satisfying and nutritious meal.

This easy chickpea recipe is not only a fantastic vegetarian option but also a great way to incorporate more plant-based proteins into your diet. Whether enjoyed as a snack, appetizer, or main course, falafel is a delightful addition to any meal.

The History of Falafel

Falafel has a rich history that dates back to ancient times in the Middle East.

The word “falafel” is believed to have originated from the Arabic word “filfil,” meaning “pepper.” The dish is thought to have been created by the Egyptians, who made fritters from fava beans and called them “ta’amia.”

The recipe was later adopted by the Jews, who brought it to Israel, where it became a popular street food. Over time, falafel spread throughout the Middle East and beyond, with different regions developing their own unique variations.

Healthy Oven Baked Falafel Ingredients

  • 2 tbsp vegetable oil
  • 1 small onion, finely chopped
  • 1 garlic clove, crushed
  • 1 can (15oz/400g) chickpeas/garbanzo beans, washed and drained
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • Handful fresh parsley, chopped (or 1 tsp dried mixed herbs)
  • 1 egg, beaten
  • Optional: canned beans for a budget-friendly and convenient ingredient
  • Optional: chickpea flour as a gluten-free binding agent

Optional Ingredients

While the traditional falafel recipe calls for chickpeas or fava beans, there are numerous optional ingredients you can add to elevate the flavor and texture of your falafel.

Here are some popular choices:

  • Fresh Parsley: Adds a vibrant, herbaceous flavor that complements the chickpeas beautifully.
  • Sesame Seeds: Introduce a nutty flavor and a delightful crunch to the falafel.
  • Garlic: Provides a pungent, savory note that enhances the overall taste.
  • Lemon Juice: Adds a tangy brightness that balances the richness of the chickpeas.
  • Spices: Cumin, coriander, and paprika are classic additions that bring warmth and aromatic depth to the falafel mixture.
  • Cheese: Feta or parmesan can be added for a salty, creamy twist that makes the falafel even more indulgent.
  • Rice Vinegar: Adds a tangy flavor that enhances the overall taste of the falafel mixture.

These optional ingredients allow you to customize your falafel recipe to suit your taste preferences, making it a versatile and exciting dish to prepare.

Method: How to Make Falafel

Step 1: Preheat and Prepare

Preheat your oven to 392°F (200°C). Grease a baking sheet with 1 tbsp of the vegetable oil to prevent the falafel from sticking.

Step 2: Prepare the Falafel Mixture

In a frying pan, heat 1 tbsp of oil over medium heat. Add the chopped onion and crushed garlic, and sauté for about 3 minutes until soft and fragrant.

In a food processor, combine the chickpeas, cooked onion and garlic, ground cumin, ground coriander, and parsley. Blend the ingredients until smooth but still slightly textured, not too pureed. Transfer the mixture to a large bowl.

For an extra umami boost, you can add a splash of soy sauce to the mixture before forming the falafel balls.

Step 3: Bind the Mixture

Add the beaten egg to the chickpea mixture and stir until well combined. The egg will help bind the mixture together, making it easier to form into patties.

Step 4: Form and Bake

Using your hands, shape the falafel mixture into small balls or patties, about the size of a golf ball. Place them onto the greased baking sheet.

Brush the tops of the falafel with a little more oil to help them brown during baking. Bake in the preheated oven for 18-20 minutes, flipping halfway through, until golden brown and slightly crispy on the outside.

Step 5: Serve and Enjoy

Remove from the oven and allow to cool slightly. Serve warm in pita bread with your favorite salad, or on top of a bed of greens with a drizzle of tahini or yogurt sauce.

Baked Falafel vs. Fried Falafel

When it comes to making falafel, there are two popular methods: baking and frying. Both methods have their own advantages and disadvantages.

Baked falafel is a healthier option, as it uses less oil and is lower in calories. It’s also easier to make, as it requires less attention and can be cooked in large batches. However, baked falafel can be drier and less crispy than fried falafel.

Fried falafel, on the other hand, is crispy on the outside and fluffy on the inside. It’s a more traditional method that yields a more authentic flavor and texture. However, it requires more oil and can be higher in calories. Fried falafel also requires more attention, as it needs to be cooked in batches and can burn easily.

Ultimately, the choice between baked and fried falafel comes down to personal preference. If you’re looking for a healthier option, baked falafel is the way to go. But if you want a more authentic flavor and texture, fried falafel is the better choice.

Top Tips

  • Texture Matters: Make sure not to over-process the chickpeas. You want a mixture that still has some texture to give the falafel a good bite.
  • Herb Swap: If you don’t have fresh parsley, dried mixed herbs work perfectly in this recipe.
  • Gluten-Free Option: For a gluten-free version, you can skip the egg and use chickpea flour or a flax egg (1 tbsp ground flaxseed mixed with 2.5 tbsp water).

Flavor Variations

One of the best things about falafel is its adaptability to different flavors. Here are some popular flavor variations you can try to keep your falafel exciting and new:

  • Spicy Falafel: Add a spicy kick with ingredients like cayenne pepper or red pepper flakes. Perfect for those who love a bit of heat in their food.
  • Herb Falafel: Enhance the fresh, herbaceous flavor by incorporating parsley, cilantro, or dill into the mixture. This variation is light and refreshing.
  • Lemon Falafel: For a tangy and citrusy twist, add lemon juice and zest to the falafel mixture. This brightens up the flavor and adds a zesty punch.
  • Smoky Falafel: Introduce a smoky flavor with smoked paprika or chipotle peppers. This variation adds a depth of flavor that is both rich and intriguing.
  • Turmeric Falafel: Add a warm, aromatic flavor with turmeric and cumin. This variation not only tastes great but also brings a beautiful golden color to the falafel.

These flavor variations can be achieved by simply adjusting the spices, herbs, and ingredients in the falafel mixture. You can also experiment with different cooking methods, such as baking or air frying, to create unique textures and flavors. Whether you prefer a spicy kick or a fresh herbaceous note, there’s a falafel variation to suit every palate!

Health Benefits of Baked Chickpea Falafel

This baked falafel recipe is packed with nutrients that promote overall well-being, including supporting the health of your skin, hair, and nails. Falafel recipes offer a versatile and nutritious way to enjoy this Mediterranean dish, with variations that can be tailored to different regional ingredients and serving styles.

Protein-Rich and Heart-Healthy

Chickpeas are a great plant-based protein source, much like the protein found in a chicken salad, making this recipe suitable for vegetarians and vegans. They’re also high in fiber and low in fat, which helps in promoting heart health and keeping cholesterol levels in check.

Boosts Skin and Hair Health

The fresh parsley used in this recipe is rich in vitamins A and C, both essential for healthy skin and hair. Vitamin C, in particular, supports collagen production, which helps maintain skin elasticity and hair strength.

Blood Sugar Control and Weight Management

Chickpeas have a low glycemic index, meaning they can help regulate blood sugar levels, making this dish perfect for those managing diabetes or looking to maintain steady energy throughout the day.

Common Mistakes to Avoid

  • Too Wet or Too Dry: If the mixture feels too wet, add a little flour to help bind it. If too dry, add a teaspoon of water or olive oil.
  • Overbaking: Keep an eye on the falafel in the oven, as overbaking can cause them to dry out. Flip them halfway through cooking for an even crisp.

Serving Suggestions

Falafel is a versatile dish that can be served in a variety of ways. Here are some popular serving suggestions:

  • In a pita: Serve falafel in a warm pita bread with your favorite toppings, such as tahini sauce, hummus, lettuce, tomatoes, and pickles.
  • As a salad: Top a bed of greens with falafel, cherry tomatoes, cucumber, and a drizzle of tahini sauce.
  • With sweet potatoes: Serve falafel with roasted sweet potatoes and a side of steamed vegetables.
  • In a wrap: Wrap falafel in a whole wheat tortilla with lettuce, tomatoes, and tahini sauce.
  • As a snack: Serve falafel as a snack with a side of hummus or tahini sauce.

These are just a few ideas to get you started. Falafel is a versatile dish that can be served in many different ways, so don’t be afraid to experiment and come up with your own unique serving suggestions!

Nutrition Information (Per Serving, Makes 4 Servings)

  • Calories: 180 kcal
  • Fat: 8g
  • Carbohydrates: 20g
  • Protein: 7g
  • Fiber: 5g
  • Sugars: 2g
  • Sodium: 200mg

Frequently Asked Questions - Healthy Baked Falafel Recipe

Can I freeze falafel?

Yes! Once baked, let the falafel cool completely before freezing. Store them in an airtight container for up to 3 months. Reheat in the oven at 375°F (190°C) for 10-12 minutes.

How do I make this recipe vegan?

To make this recipe vegan, simply replace the egg with chickpea flour or a flax egg (1 tbsp ground flaxseed mixed with 2.5 tbsp water).

What can I serve with baked falafel?

Baked falafel is delicious in a pita or wrap, served with fresh salad, hummus, tzatziki, or a cheese stick as a complementary side option. You can also pair it with quinoa or couscous for a more filling meal.

How can I ensure my falafel is crispy?

Brushing the falafel with oil before baking helps them achieve a golden, crispy exterior. Also, make sure to flip them halfway through the baking time for even cooking.

Can I use canned chickpeas for falafel?

Yes, canned chickpeas work great in this recipe! Just be sure to drain and rinse them thoroughly to remove any excess sodium.

Are garbanzo beans and chickpeas the same?

Yes, garbanzo beans and chickpeas are the same! "Chickpea" is the more common name in English, while "garbanzo" comes from Spanish. Both names refer to the same legume, scientifically known as Cicer arietinum, widely used in Mediterranean, Middle Eastern, and Indian cuisines. Whether labeled as chickpeas or garbanzo beans, they offer the same nutritional benefits