Easy Beet Falafel
User Reviews
4.6
72 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
40 mins
-
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
Report
Easy Beet Falafel mixes canned chickpeas and shredded raw beets with garlic, parsley, cumin, tahini, and lemon juice, pulsed together into a slightly tacky dough. Baked chickpeas add texture while beet adds moisture and color. The mixture is formed into falafel that can be baked or pan-fried for crisp edges with a tender center. This variation brings a vibrant twist to traditional falafel.
Description
This recipe begins by baking rinsed canned chickpeas until slightly cracked and dried, adding a roasted dimension. Raw shredded beets and chopped garlic and parsley are combined with spices, tahini, and lemon juice in a food processor and pulsed until the mixture just holds together, keeping a slight texture to prevent over-pureeing. Optional oat flour firms up the mixture if too wet.
The beet contributes moisture, a subtle earthiness, and a bright color contrast to the chickpeas' creaminess. Seasonings like cumin and salt balance the flavors. The mixture forms falafel that can be baked or fried to develop crisp edges while maintaining tender interiors.
Serve these beet falafel with sauces such as hummus, garlic dill yogurt, or tahini for added creaminess and flavor contrast. They can be eaten alone or in sandwiches or salads to diversify typical falafel presentations.
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Ingredients
FALAFEL
- 1 ounce chickpeas ~1 ½ cups as recipe is written, canned, rinsed and drained
- 1 ½ cups beet shredded, raw
- 4 cloves garlic 4 large cloves yield ~2 Tbsp or 12 g, skins removed
- 1 ½ cups parsley some stems okay, loosely packed, chopped
- 2 tsp cumin ground
- 1/2 - 3/4 tsp sea salt plus more to taste
- 1 Tbsp tahini
- 1 Tbsp lemon juice fresh
- 1-3 Tbsp oat flour (or chickpea flour or GF flour) (optional)
- 1-3 Tbsp avocado oil optional, or olive oil, for cooking
FOR SERVING optional
- hummus (or store-bought // for topping)
- yogurt garlic dill yogurt sauce
- tahini sauce
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
(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%)
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
72 reviews
Excellent
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