The 40-Minute Fiber Rich Baked Falafel Hack You Need to Try Tonight
VitalFiberOne Naturals • December 18, 2024
The 40-Minute Fiber Rich Baked Falafel Hack You Need to Try Tonight
Baked Falafel with Tahini Sauce
Short Description:
These Baked Falafels are a healthier alternative to the classic deep-fried version. Made with chickpeas, fresh herbs, and spices, they are fiber-packed and naturally vegan. Serve them with a creamy tahini sauce for a satisfying, protein-rich meal perfect for lunch or dinner.
Nutritional Information (per serving, 4 falafels with sauce):
Dietary Restriction: Vegan, Gluten-Free
Fiber Content: 8g
Calories: 260 kcal
Protein: 10g
Carbs: 30g
Portion Number: 4 servings (16 falafels total)
Total Cooking Time: 40 minutes
Category: Lunch, Dinner
Ingredients:
Falafel:
Canned chickpeas (drained and rinsed) – 1 ½ cups (or 1 can, 15 oz)
Fresh parsley (chopped) – 1 cup
Fresh cilantro (chopped) – 1 cup
Onion (chopped) – ½ cup
Garlic cloves (minced) – 3 cloves
Ground cumin – 1 teaspoon
Ground coriander – 1 teaspoon
Baking powder – ½ teaspoon
Olive oil – 2 tablespoons
Salt – ½ teaspoon
Black pepper – ¼ teaspoon
Chickpea flour (or oat flour) – 2 tablespoons
Tahini Sauce:
Tahini paste – ¼ cup
Lemon juice – 2 tablespoons
Water – 2 tablespoons (adjust as needed)
Garlic (minced) – 1 small clove
Salt – A pinch
Instructions:
For the Falafel:
Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, baking powder, salt, and pepper. Pulse until the mixture is finely chopped but not mushy.
Add chickpea flour and olive oil. Pulse until well combined and the mixture holds together when pressed.
Scoop about 1 tablespoon of the mixture and roll it into small balls. Place the falafels on the prepared baking sheet.
Lightly brush the falafel balls with olive oil for extra crispiness.
Bake for 20-25 minutes, flipping them halfway through, until golden brown and crispy.
For the Tahini Sauce:
In a small bowl, whisk together tahini, lemon juice, water, garlic, and salt until smooth. Adjust the water to achieve your desired consistency.
Serving:
Serve the baked falafels drizzled with tahini sauce and garnished with fresh parsley or cilantro. Pair with pita bread, a side salad, or over quinoa for a balanced meal.
Health Benefits:
Chickpeas are rich in plant-based protein and fiber, promoting digestive health and helping maintain steady energy levels.
Baking the falafels reduces unnecessary oil, making this dish lower in calories and heart-friendly.
Tahini provides healthy fats and adds creaminess without dairy, making it perfect for a vegan diet.
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