Baked Falafel

Falafel is a delicious protein option for a salad or a wrap; however, the deep frying can be a bit off-putting when you’re being calorie conscious or trying to keep your kitchen clean. Instead of dropping them into a pot of oil we’ve baked them! You still get the crisp outside and fluffy center and you don’t have to worry about oil.

Ingredients

• 1 cup dried chickpeas, soaked overnight
• 1/2 cup parsley, chopped
• 1/2 cup cilantro, chopped
• 1/2 cup yellow onion, chopped
• 3 cloves garlic
• 1 teaspoon cumin
• 1/2 teaspoon salt
• 1/2 teaspoon baking powder
• 2 tablespoons lemon juice
• 3 tablespoons olive oil (brushed on)

Instructions

Soak the dried chickpeas in water overnight. Leave about 2 inches of water over the top of the chickpeas, because they will expand slightly. Drain and rinse before making your falafel mix.

Preheat oven to 375 F.

Using a high speed blender, food processor, or Ninja add all ingredients, except the olive oil, and pulse until all ingredients are well combined but not processed into a hummus. It should have the consistency of sand.

Line a baking sheet with tin foil or parchment paper. Brush on half of the olive oil. Use a cookie scoop or two spoons to divide the falafel mix into 20 equal balls. Lightly flatten each ball using the back of a measuring cup or the bottom of a cup. This will help them cook more evenly but it is not necessary. Brush the left over olive oil onto the top of each falafel.

Bake for 15 minutes. Flip. Bake an additional 10 minutes.

Nutrient information provided using Lose It! App

Falafel (Generally 3-4 eaten at a meal)

Servings 20 | 58 Calories per Serving

6.8 g carbohydrate; 2.1 g protein; 0 mg cholesterol; 2.6 g fat; 1.9 g fiber; 55.7 mg sodium