Healthy Baked Falafel [+ Air Fryer]
User Reviews
5
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Prep Time
10 mins
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Cook Time
30 mins
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Total Time
40 mins
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Servings
2 to 3 servings
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Calories
280 kcal
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Course
Lunch
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Cuisine
Middle Eastern
Healthy Baked Falafel [+ Air Fryer]
Description
The Healthy Baked Falafel features chickpeas pureed with Italian parsley, green onions, garlic, and spices including cumin, coriander, and crushed red pepper. Lemon juice adds brightness, while potato starch and baking powder provide a slight lift to ensure a non-dense falafel. Formed into balls and slightly flattened, they bake in an oven, developing a firm texture without frying.
The final falafel balances an earthy, herbal profile with warm spices and moderate heat. Baked instead of fried, they offer a way to enjoy this classic dish with less oil. Serving with pita, fresh lettuce, parsley, and tomatoes alongside a lemony tahini sauce creates a complete meal with contrasting textures and flavors.
Key preparation tips include avoiding overcrowding on the baking sheet to ensure crispness and using a leavening agent to prevent dense patties. Adjusting texture by processing chickpeas to desired consistency impacts crumb. When using raw chickpeas, chilling the dough is important for shaping and texture.
Ingredients
- 1 chickpeas aka garbanzo beans
- 1 green onion finely chopped, bunch
- 2 to 3 garlic finely chopped, cloves
- ¼ cup Italian parsley chopped, fresh
- ½ lemon juiced
- 1 teaspoon olive oil
- 1 teaspoon Coriander
- 1 tablespoon cumin
- ½ teaspoon crushed red pepper
- 3 tablespoons potato starch
- 1 teaspoon baking powder
- salt to taste
- black pepper to taste
Instructions
- Preheat your oven to 350 degrees F (177 degrees C).
- Drain and rinse the garbanzo beans. Place them in the bowl of a food processor, wiz on high for 20 seconds.
- Place all of the remaining ingredients into the food processor. Wiz until you have a doughy texture.
- Use a spoon, scoop out a golf-ball-sized piece and place it on a parchment paper-lined baking sheet. Line out the entire batch, about 10-12 balls. Slightly flatten with your palm or a spatula.
- Bake for 25-30 minutes or until firm. Do not flip while cooking.
- I served mine on pita with fresh lettuce, parsley, and tomatoes. Top with a tahini mixture (equal parts water and tahini paste with a squirt of lemon). Trader Joe's tahini is already mixed and ready to use.
Notes
- Allow space between falafel on the baking sheet to let hot air circulate and promote crispiness.
- Include baking powder or similar leavening to lighten texture, especially with canned chickpeas.
- If using raw chickpeas, avoid over-processing and chill dough before shaping for better consistency.
- Texture varies with processing level: less blended for airier falafel, smoother for denser results.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2to 3 servings
Amount Per Serving
Calories 280 kcal
% Daily Value*
| Calories | 280kcal | 14% |
| Carbohydrates | 45g | 15% |
| Protein | 13g | 26% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 850mg | 35% |
| Potassium | 609mg | 13% |
| Fiber | 12g | 48% |
| Sugar | 1g | 2% |
| Vitamin A | 973IU | 19% |
| Vitamin C | 22mg | 24% |
| Calcium | 265mg | 27% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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