How To Make Baked Falafel (With Canned Chickpeas)
User Reviews
5
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Prep Time
1 hr 15 mins
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Cook Time
45 mins
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Total Time
2 hrs
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Servings
6 servings
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Calories
174 kcal
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Course
Main Course, Appetizer, Snacks, Lunch
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Cuisine
Mediterranean
How To Make Baked Falafel (With Canned Chickpeas)
Description
Blended canned chickpeas form the base, moistened with diced white onion and garlic pulses, and flavored with fresh parsley, cilantro, and dill. The addition of lemon zest, cumin, coriander, salt, baking soda, and black pepper provide balanced seasoning and subtle rise during baking. Flour is included as a binder to maintain shape without frying.
The shaping process involves forming golf-ball-sized rounds, flattening them into pucks, and then re-shaping rounded edges with a glass pressed and rotated over the dough for uniformity. Baking at 375°F on a well-oiled parchment-lined sheet allows for a crisp crust to develop while keeping the interior moist and tender without deep frying.
This method offers a practical alternative for making falafel at home with less oil and cleanup. The falafel can be served in pita pockets with fresh vegetables, hummus, and tzatziki for a classic Mediterranean-style meal. A muffin tin method is also mentioned for shaping and baking options.
Ingredients
- 2 oz cans chickpeas 425 g each
- ½ medium white onion
- 3 cloves garlic
- 1 cup Italian parsley flat leaf parsley, thick stems removed
- ½ cup cilantro thick stems removed
- ½ cup dill thick stems removed
- 2 Tbsp flour can sub chickpea flour for gluten-free
- 1 Tbsp lemon grated, zest
- 1 tsp cumin
- 1 tsp Coriander
- ½ tsp salt
- ½ tsp baking soda
- ¼ tsp black pepper ground
- cooking spray to cook
- pita pocket to serve
- fresh vegetable
- hummus
- tzatziki
Instructions
- Prep: Drain the cans of chickpeas well, then pat them dry with paper towels.
- Blitz: Add onion and garlic to a food processor and blitz until broken down. Add chickpeas and blitz again briefly. Add herbs and blitz again briefly.
- Flavor & Chill: Stir or pulse in all remaining ingredients. Cover and chill in the fridge for at least an hour (up to 24 hours).
- Shape Balls: Preheat oven to 375°F (190°C). Line a baking sheet with parchment, then spray well with cooking oil. Use a small ice scream scooper or spoon to portion falafel dough into golfball sized rounds. Place each ball on the sheet. Spray the tops with cooking oil. *See notes for muffin tin method.
- Flatten: Use a spatula to gently press down each ball into a puck. If edges aren't perfectly round, invert a drinking glass over the falafel puck. Move the glass in a circular motion on the pan around the dough for a few seconds. This will reshape the edges into a perfect circle.
- Bake: Bake for 30 to 45 minutes, carefully flipping each after about 20 minutes (if falafels are still too soft to flip at this point, don't flip them). They're finished when they're brown and a bit crispy.
Notes
- Drain and pat canned chickpeas dry thoroughly before processing to reduce moisture.
- The muffin tin method offers an alternative baking shape: fill greased wells, compress dough, bake, and flip during cooking for even crisping.
- For meal prep or freezing, use the sheet pan freezer falafel method, which is similar but includes egg whites for binding.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 174 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 174kcal | 9% |
| Carbohydrates | 33.6g | 11% |
| Protein | 7.6g | 15% |
| Fat | 1.8g | 3% |
| Saturated Fat | 0.2g | 1% |
| Cholesterol | 0mg | 0% |
| Sodium | 672mg | 28% |
| Potassium | 431mg | 9% |
| Fiber | 6.6g | 26% |
| Sugar | 0.5g | 1% |
| Calcium | 133mg | 13% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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