![Healthy Baked Falafel [+ Air Fryer]](https://cupofyum.com/uploads/images/000/177/415/177415-healthy-baked-falafel-air-fryer-df96d787a11acc04785f319c4b2633fe.jpg)
5 from 165 votes
Healthy Baked Falafel [+ Air Fryer]
This Healthy Baked Falafel combines chickpeas with aromatic spices, fresh herbs, and a hint of heat from crushed red pepper, blended into a dough and baked until firm. The recipe uses potato starch and baking powder for a lighter interior, producing a texture that balances crispness outside with airiness inside. It can be enjoyed as a filling for pita bread along with fresh vegetables and a tahini sauce.
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
Servings:
2
to 3 servings
Calories:
280 kcal
Course:
Lunch
Cuisine:
Middle Eastern
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 2 to 3 servings
Amount Per Serving
Calories 280
% 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.