Craving crispy, flavorful falafel without the fuss or fat of deep-frying? You’ve come to the right place! This incredibly simple recipe uses canned chickpeas and a handful of pantry staples to create delicious, protein-packed falafel patties that are baked to golden perfection. They’re perfect for a quick weeknight meal, a healthy lunch, or a crowd-pleasing appetizer. Let’s get cooking!
Ingredients
• 1 15-ounce / 425g can chickpeas, well drained and rinsed
• ½ medium onion, minced
• 1 tablespoon / 8g all-purpose flour
• 1 teaspoon ground cumin
• ¾ teaspoon garlic powder
• ¾ teaspoon salt
• 1 large egg
• ¼ cup / 15g fresh parsley, chopped
• 2 tablespoons / 8g fresh cilantro, chopped
Instructions
1. Preheat your oven to 375°F / 190°C and line a baking sheet with parchment paper.
2. Place the drained chickpeas in a large bowl and mash with a fork or potato masher until coarsely broken down. Alternatively, pulse a few times in a food processor, being careful not to create a paste.
3. Add the minced onion, flour, cumin, garlic powder, salt, and egg to the chickpeas. Mash and stir until everything is well combined.
4. Gently fold in the chopped fresh parsley and cilantro.
5. Shape the mixture into 8-10 patties, each about 2 inches wide and 1 inch thick. Place them on the prepared baking sheet.
6. Bake for 15-20 minutes, flipping halfway through, until the patties are firm, golden brown, and crisp on the outside.
7. For a fried version, heat oil in a skillet over medium heat and fry patties for 5-6 minutes on each side until golden and crisp.
Nutritional Information
• Per patty, based on a yield of 8 patties.
• Serves: 4
• Cost: $0.54 per patty
• Calories: 181
• Fat: 2g
• Carbohydrates: 32g
• Protein: 9g
• Fiber: 8g
• Sugar: 5g
• Sodium: 453mg
Pro Tips
• Pat the drained chickpeas thoroughly dry with a paper towel before mashing to prevent the patties from being too mushy and falling apart.
• For a crispier, golden-brown exterior, lightly brush or spray the patties with olive oil before placing them in the oven.
• If the mixture is too sticky to handle, chill it in the refrigerator for 20-30 minutes to firm it up before shaping.
• Serve hot in a warm pita with lettuce, tomato, and a generous drizzle of tahini sauce, hummus, or vegan tzatziki for a classic meal.
FAQ
Q: Can I make this baked falafel recipe vegan
A: Yes, you can easily make this recipe vegan. Simply replace the large egg with a ‘flax egg.’ To do this, mix one tablespoon of ground flaxseed with three tablespoons of water, let it sit for 5-10 minutes to thicken, and then add it to the chickpea mixture as you would the egg.
Q: How do I make these falafel patties gluten-free
A: To make this recipe gluten-free, substitute the all-purpose flour with a gluten-free alternative like chickpea flour (gram flour) or oat flour. Chickpea flour is an excellent choice as it complements the flavor and helps bind the patties together effectively.
Q: Is this baked falafel a good source of vegetarian protein
A: Absolutely. Each patty provides 9 grams of plant-based protein, primarily from the chickpeas. Serving two patties as part of a meal makes for a substantial protein source, helping you meet your daily nutritional goals on a vegetarian diet.
Q: How should I store and reheat leftover falafel
A: Store leftover falafel in an airtight container in the refrigerator for up to 5 days. To restore their crispiness, reheat them in an oven or air fryer at 375°F / 190°C for 5-8 minutes until hot and firm. Microwaving will warm them but they will be softer.
