Recipe

Baked Falafel

Recipe Information

Total Time: 

1 hour; 25 minutes active

Servings: 

6

Ditch the deep fryer but retain the crispiness in this lighter, toothsome baked falafel.

Ingredients

  • 3 tablespoons olive oil
  • 2 15-ounce cans chickpeas, drained and patted dry
  • 1 cup chopped onion
  • 1 cup fresh parsley
  • 1 cup fresh cilantro
  • 6 garlic cloves, minced
  • 1/4 cup chickpea flour
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 1/2 teaspoons salt
  • 1 teaspoon black pepper
  • 1 cup low fat plain Greek yogurt
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 1/2 cup chopped cucumber, peeled and seeded
  • 1/2 teaspoon dried dill
  • 1/2 teaspoon salt
  • 6 whole wheat pitas
  • 1 large tomato, sliced

Preparation

  1. With an oven rack in the middle position, preheat oven to 400°F. Spread half the olive oil onto a heavy sheet pan.
  2. In a food processor, combine the chickpeas, onion, parsley, cilantro, garlic, flour, cumin, coriander, salt and pepper. Pulse about 12 times, to form a coarse paste. Use an oiled tablespoon to scoop rounded 2-tablespoon-sized portions of the mixture, and place on the oiled sheet pan. Lightly oil your palm and flatten the portions to about 1/2 inch thick. Use your fingertips to smooth the edges of each patty. Drizzle with remaining olive oil.
  3. Bake for 15 minutes, then carefully flip the patties and bake for 15 more minutes. The patties will be golden brown and crispy when done.
  4. While the falafel bakes, stir together the yogurt, tahini lemon juice, cucumber dill and salt in a small bowl. To assemble, cut pitas in half, tuck a serving of falafel in each pita, and add sliced tomato and drizzle with sauce. Serve immediately.

Serving Suggestion

Pick up your favorite prepared hummus from the co-op, add a platter of raw veggies, and you have a meal. Or grab some tabouli from the deli to stuff into the sandwiches or serve as a side salad.

Nutritional Information

480 calories, 14 g. fat, 5 mg. cholesterol, 1260 mg. sodium, 71 g. carbohydrate, 14 g. fiber, 21 g. protein