Easy Beet Falafel
User Reviews
4.6
108 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
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Total Time
50 mins
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Servings
16 (Falafel)
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Calories
43 kcal
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Course
Side Dish
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Cuisine
Mediterranean, Middle Eastern, Vegan
Easy Beet Falafel
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Vibrant pink beet falafel made from just 8 wholesome ingredients, including raw beets, chickpeas, parsley, and tahini. This plant-based, gluten-free falafel is perfect for wraps, salads, bowls, or enjoying on its own!
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Ingredients
FALAFEL
- 1 ounce can chickpeas, rinsed and drained (~1 ½ cups as recipe is written)
- 1 ½ cups shredded raw beets
- 4 cloves garlic, skins removed (4 large cloves yield ~2 Tbsp or 12 g)
- 1 ½ cups loosely packed chopped parsley (some stems okay)
- 2 tsp ground cumin
- 1/2 - 3/4 tsp sea salt, plus more to taste
- 1 Tbsp Tahini
- 1 Tbsp fresh lemon juice
- 1-3 Tbsp oat flour (or chickpea flour or GF flour) (optional)
- 1-3 Tbsp avocado or olive oil (for cooking) (optional)
FOR SERVING optional
- hummus (or store-bought // for topping)
- Garlic Dill Yogurt Sauce
- Tahini Sauce for Everything
Instructions
- Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper. Spread the rinsed and drained chickpeas on the sheet and bake for 10–12 minutes, until they’re slightly cracked and dried. Set them aside. Tip: Keep the oven on if you plan to bake the falafel or want extra-crispy edges.
- Grate the beet using a box grater or a food processor attachment, then transfer the shredded beet to a bowl and set aside.
- Add the garlic and parsley to a food processor and pulse until finely chopped. Then add the baked chickpeas, 1½ cups shredded beets, cumin, salt, tahini, and lemon juice. Pulse for 15–30 seconds, just until the mixture comes together — it should have a slightly tacky texture and hold when squeezed, not become a purée. If the mixture feels too wet, sprinkle in a little oat flour to firm it up (optional). If it’s too dry, add more tahini or lemon juice.
- Taste the mixture and adjust the seasonings as needed. Add more salt for flavor, cumin for a smoky note, or a touch of lemon for brightness. Be careful not to add too much lemon, as it can make the falafel mixture too wet.
- Scoop heaping 1½-tablespoon portions of the falafel mixture (a small cookie scoop works well) and shape them with your hands into patties about ½ inch thick. This recipe yields roughly 16 small falafel or 8–10 larger ones.
- Tip: If you’re not cooking all the falafel at once, freeze the uncooked patties between layers of parchment paper in a container for up to 1 month. When ready, simply thaw and cook as directed.
- To bake: Place the falafel on the prepared parchment-lined baking sheet. For extra crispiness, lightly brush or spray them with oil (optional). Bake for 20–30 minutes, until golden and crispy on the outside.
- To pan-fry: Heat a large skillet over medium to medium-high heat. Add 2 tablespoons of oil (adjust slightly for smaller batches) and swirl to coat the pan. Cook only as many falafel as fit comfortably. Fry for 3–4 minutes until the bottoms are golden, then flip and cook another 2–3 minutes. For extra crispiness, finish them in the oven for 5–15 minutes.
- Serve the falafel as they are or with your favorite sauce. They’re especially tasty in pita, on top of a salad, or in a bowl — like our Mediterranean Bowl.
- Keep any leftover falafel in the fridge, covered, for up to 4–5 days. Reheat in a 350°F (176°C) oven. For freezing tips, refer to step 6.
Nutrition Information
Show Details
Serving
1falafel
Calories
43
(2%)
Carbohydrates
5.4g
(2%)
Protein
1.6g
(3%)
Fat
1.9g
(3%)
Saturated Fat
0.2g
(1%)
Polyunsaturated Fat
0.5g
Monounsaturated Fat
0.91g
Trans Fat
0g
Cholesterol
0mg
(0%)
Sodium
116mg
(5%)
Potassium
85mg
(2%)
Fiber
1.5g
(6%)
Sugar
1.5g
(3%)
Vitamin A
264IU
(5%)
Vitamin C
5.21mg
(6%)
Calcium
20.54mg
(2%)
Iron
0.7mg
(4%)
Nutrition Facts
Serving: 16(Falafel)
Amount Per Serving
Calories 43 kcal
% Daily Value*
| Serving | 1falafel | |
| Calories | 43 | 2% |
| Carbohydrates | 5.4g | 2% |
| Protein | 1.6g | 3% |
| Fat | 1.9g | 3% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 0.5g | 3% |
| Monounsaturated Fat | 0.91g | 5% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 116mg | 5% |
| Potassium | 85mg | 2% |
| Fiber | 1.5g | 6% |
| Sugar | 1.5g | 3% |
| Vitamin A | 264IU | 5% |
| Vitamin C | 5.21mg | 6% |
| Calcium | 20.54mg | 2% |
| Iron | 0.7mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.6
108 reviews
Excellent
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