Preparing recipes from other countries is a great way to learn about their traditions and enrich our diet with new foods, flavors, and techniques that inspire us to create new dishes.
Today’s recipe for quick baked falafel is a typical Middle Eastern dish, although its exact origin is unknown. Some believe it comes from Pakistan, others from Egypt—but the truth is that falafel has become increasingly popular all over the world.
Table of Contents
What Are Falafels?
If you’ve never tried them, falafels are a kind of mini burger made from chickpeas, usually combined with spices and aromatic herbs like parsley and cilantro. Traditionally, they’re fried, but this baked falafel version is lighter and just as flavorful.
This recipe is a tasty and creative way to enjoy legumes, making it both nutritious and satisfying.
Why You’ll Love This Falafel Recipe
This is a vegetarian dish, healthy and a good source of plant-based protein thanks to chickpeas. Falafel can be served in many different ways:
- With yogurt sauce
- As part of a fresh salad
- Inside pita bread as a sandwich
I encourage you to try them—they’re delicious and very versatile.
How to Make the Best Falafel Recipe
This is my favorite plant-based protein recipe. It’s super easy to prepare, and the best part is that you can freeze it and keep it on hand for days when you want something quick or don’t feel like cooking 😉.
This is the simplest version, but you’ll also find optional seasonings if you want to boost the flavor 😃.
Preparation Details
- Preparation time: 30 minutes
- Cooking time: 20 minutes
- Total time: 50 minutes
- Portions: 30 small balls (approx.)
Kitchen Utensils
- Food processor
Ingredients
| Ingredient | Quantity |
|---|---|
| Dried chickpeas (soaked 24 hours) | 500 g |
| White onions | 2 |
| Cumin | 2 tablespoons |
| Salt | 2 tablespoons |
| Chili flakes | 1 teaspoon |
| Minced garlic | 2 tablespoons |
| Fresh parsley | 1 cup |
| Fresh cilantro | 1/2 cup |
| Almond or wheat flour | 1/2 cup |
Optional Ingredients
Lemon juice, sesame, za’atar, sumac, tahini, pepper, paprika, garlic powder, onion powder, and more.
Preparation Method
- Soak the chickpeas in plenty of water for 24 hours.
Important: Do not cook them. They must be raw, or the texture will not be the same. - Mix all the ingredients and process them. It’s best to work in small batches, depending on the size of your food processor.
- Process until the mixture is smooth, about 10 minutes.
- Test the mixture by shaping a small ball. If it holds its shape, it’s ready.
- Shape the mixture into small balls, arepas, or triangles.
- You can freeze part of the mixture and cook the rest.
Cooking Options
- Air Fryer: Grease lightly and cook for 20 minutes at 160°C, until golden brown.
- Oven: Bake at 180°C until golden.
- Pan Frying: Fry in oil until crisp and golden.
Video Guide 📽️
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 278 cals |
| Fat | 11 g |
| Saturated Fat | 1 g |
| Polyunsaturated Fat | 2 g |
| Monounsaturated Fat | 6 g |
| Carbohydrates | 37 g |
| Sugar | 7 g |
| Fiber | 10 g |
| Protein | 11 g |
| Sodium | 419 mg |
FAQs
Can I use canned chickpeas instead of dried ones?
No. Raw, soaked chickpeas are essential for the correct texture. Cooked or canned chickpeas will make the falafel too soft.
Can I freeze falafel?
Yes. You can freeze the uncooked falafel and cook them directly from frozen when needed.
Are baked falafels healthier than fried ones?
Yes. Baking or air frying uses less oil, making this version lighter while still flavorful.
Can I make this recipe gluten-free?
Absolutely. Just use almond flour or another gluten-free flour instead of wheat flour.
Conclusion
This quick baked falafel recipe is a delicious, healthy, and versatile option for anyone looking to enjoy more plant-based meals. It’s easy to prepare, freezer-friendly, and perfect for salads, wraps, or quick snacks. Whether you’re new to falafel or already a fan, this lighter version is sure to become a favorite in your kitchen.
