5 from 14 votes
How To Make Baked Falafel (With Canned Chickpeas)
This baked falafel recipe uses canned chickpeas combined with white onion, garlic, and fresh herbs like parsley, cilantro, and dill. Baking the falafel after shaping into pucks results in a lightly crisp exterior and tender interior while avoiding frying. It's a convenient method that produces flavorful falafel to serve in pita pockets with traditional accompaniments.
Prep Time
1 hr 15 mins
Cook Time
45 mins
Total Time
2 hrs
Servings:
6
servings
Calories:
174 kcal
Course:
Main Course, Appetizer, Snacks, Lunch
Cuisine:
Mediterranean
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 6 servings
Amount Per Serving
Calories 174
% 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.