Baked Falafel

Baked Falafel

I LOVE falafel, but not the fat that accompanies the traditionally fried version. This recipe produces falafel that still has the same amazing flavors as like the traditional version, but without any additional oil.

Ingredients:

  • 1 cup dried chickpeas soaked in 4 cups water overnight
  • 1 medium onion, chopped
  • 1 cup fresh parsley, chopped
  • 3 cloves garlic, peeled and chopped, or 3-4 teaspoons, minced
  • 2 Tablespoons of lemon juice (or juice from one lemon)
  • 1 Tablespoon ground cumin
  • 1 teaspoon salt
  • Cayenne pepper to taste

Instructions:

  • 1.Preheat oven to 400 degrees Fahrenheit.
  • 2.Rinse and drain soaked chickpeas, then add chickpeas to the bowl of a food processor and pulse until coarse.
  • 3.Add onion, garlic, parsley, lemon juice, and spices to chickpeas, then pulse in a food processor until the consistency is a fine ground (no large chunks).
  • 4.Use a spoon or scoop to portion approximately 2 tablespoons of falafel batter onto a parchment-lined baking sheet.
  • 5.Bake for 20-25 minutes or until golden brown and cooked throughout. Serve and eat!

Nutritional Information: Serving size: 1 recipe | Servings per recipe: 1| Per Serving: 93.8 kCal | 0.6 g. fat, 0.2 g saturated fat, 0 g trans fat | 48 mg sodium | 16.6 g carbohydrates, 4.2 g fiber, 3.6 g. sugar | 4.8 g protein

*Recipe adapted from Pass the Plants

Contact

Marybeth Mitcham
Nutrition, Food Safety, and Healthy Living Educator
mem467@cornell.edu
518-623-3291 or 668-4881

Last updated December 9, 2020