Servings
Font
Back
5.0 from 21 votes

How To Make Baked Falafel (With Canned Chickpeas)

This baked falafel recipe uses canned chickpeas to give you easier, healthier homemade falafel (in less time!) With helpful tips and step-by-step photos and video, this is a foolproof vegetarian falafel that's sure to be a hit.

Prep Time
1 hr 15 mins
Cook Time
15 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 zest grated
  • 1 tsp cumin
  • 1 tsp Coriander
  • ½ tsp salt
  • ½ tsp baking soda
  • ¼ tsp ground black pepper
  • To cook: cooking spray
  • To serve: pita pockets, fresh veggies, hummus or tzatziki

Instructions

    Cup of Yum
  1. Prep: Drain the cans of chickpeas well, then pat them dry with paper towels.
  2. 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.
  3. Flavor & Chill: Stir or pulse in all remaining ingredients. Cover and chill in the fridge for at least an hour (up to 24 hours).
  4. 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.
  5. 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.
  6. 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

  • *Muffin Tin Method: You can also cook your falafel in a muffin tin. Grease each well, then portion a small scoop of dough into each. Compress the falafel slightly with a glass or measuring cup, then bake as directed, flipping the falafels during cooking.
  • Meal prep this by making my sheet pan freezer falafel, which is very similar but with the addition of egg whites!

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 (12%) Fiber 6.6g (26%) Sugar 0.5g (1%) Calcium 133mg (13%) Iron 5mg (28%)

Nutrition Facts

Serving: 6servings

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.