After I had my first falafel during my freshman year of college I knew I was hooked. Honestly, who can deny an utterly delicious bean and herb fritter which is typically fried to perfection then drizzled with a creamy sauce and served with warm pitta bread, hummus, and salad? Well I sure can’t.
Until recently I though falafel was tricky to make. Occasionally, I purchased the packaged falafel mixes only to be disappointed. Well the good news is that falafel is actually super easy to make! Of course I gave the traditional falafel recipe a healthy makeover and utilized the oven instead of the fryer while adding the perfect blend of herbs and spices for the ultimate guilt-free falafel.
Oven-Baked Falafel
Makes 3 servings (12 falafel balls total: 4 falafel balls per serving)
1/2 medium red onion
2 garlic cloves
2 tablespoons chopped cilantro
2 tablespoons chopped parsley
1 (16-ounce) can chickpeas, rinsed and drained (about 2 cups)
1/2 lemon, juiced
1 teaspoon cumin
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon crushed red pepper
1/4 teaspoon each: sea salt and pepper
2 tablespoons all-purpose flour
1/2 teaspoon baking soda
Preheat oven to 400 degrees F.
Blend onion, garlic, cilantro and parsley in a food processor until finely chopped. Transfer to a large bowl. In the same food processor (no need to clean out after the onion mixture), puree chickpeas and lemon juice until you get a chunky puree. Spoon chickpea puree into bowl with the onions and herbs. Add in remaining ingredients and stir until well blended.
Shape falafel mixture into 12 small ping-pong size balls and lay out on a baking sheet sprayed with cooking spray. Bake for 20-25 minutes, flipping once, until golden brown.
Serve in a whole grain pita with lettuce and cucumber-yogurt dressing (below).
Nutrition facts per serving (4 falafel balls): 215 calories, 3 g total fat, 0 g saturated fat, 378 mg sodium, 38 g total carbohydrates, 9 g fiber, 11 g protein
Nutrition facts per serving (4 falafel balls + 1 whole grain pitta + 2 tablespoons cucumber-yogurt dressing): 384 calories, 4.5 g total fat, .6 g saturated fat, 689 mg sodium, 71 g total carbohydrates, 14 g fiber, 19 g protein
Cucumber-Yogurt Dressing
makes about 1 cup
1/2 cucumber, peeled and seeded
1 clove garlic, minced
1/2 cup 0% Greek yogurt
1/2 lemon, juiced
Sea salt with pepper to taste
Puree cucumber and garlic in a food processor. Combine with yogurt, lemon juice, salt and pepper.
Nutrition facts per serving (2 tablespoons per serving): 18 calories, 0 g total fat, 0 g saturated fat, 9 mg sodium, 2 g total carbohydrates, 0 g fiber, 2 g protein
I hope you enjoy this delicious healthy meal!
Love,
Renee
I love, love, love these!!! Thanks!