Baked Falafel

April 30, 2020
|
Created by Harmons Dietitian
1 hour
Serves 6
INGREDIENTS:
  • 1/4 cup canola or avocado oil,
  • 1 (15 oz) can chickpeas, rinsed and drained
  • 1/2 cup minced onion
  • 1/2 cup chopped fresh flat-leaf parsley
  • 1/2 cup chopped fresh cilantro
  • 4 mint leaves, chopped
  • 4 cloves garlic, minced
  • 1 1/4 tsp salt
  • 1/2 tsp black pepper
  • 1 1/2 tsp ground cumin
  • 1 tsp ground coriander
  • 2 Tbsp sesame seeds (optional)
  • 1/4 cup all-purpose or chickpea flour
  • 1 tsp baking powder
  • 1 Tbsp olive oil
  • 2 Tbsp fresh lemon juice
DIRECTIONS:

Preheat oven to 375°. Pour ¼ cup canola oil into a large, rimmed baking sheet and turn until pan is fully coated.

In a food processor fitted with blade attachment, combine all remaining ingredients (chickpeas through lemon juice) and pulse until chunky or continue to blend for smoother texture.

Using a small muffin scoop or large spoon, scoop out 2 tablespoons of the mixture at a time. Roll mixture into a ball between palms. Shape falafel balls into small patties, approximately 2″ wide and ½” thick. Place each falafel onto prepared pan.

Bake for 15 minutes. Carefully flip and bake until falafel are golden brown on both sides, another 15 minutes.

Enjoy with Tahini Miso Sauce, pita, and fresh vegetables.

Nutrition per serving: 220 calories; 15 g total fat (1.5g saturated); 510mg sodium; 18g carbohydrates; 5g dietary fiber; 3g sugar (0g added sugar); 5g protein