Browned and Baked Falafel

Browned and Baked Falafel is a wonderful recipe! So full of amazing nutrition and deliciousness. Falafel are often deep fried or at least in a lot of oil in your frying pan. These are quickly browned in a bit of oil and then baked so you get the crispy outside and the soft amazing inside. These can be served in a pita with a load of other things - hummus, tzatziki, greens/spinach, cooked or pickled beets, caramelized or oven roasted onions, and tahini as in the photo – or on a bed or rice with a salad on the side. When in a pita, it can get a bit messy as you devour this goodness, but aren’t the best things in life a little messy? Eat these with wild abandon!

The main ingredient in these falafels is, of course, chickpeas. Chickpeas are a fabulous source of plant-based protein and fiber, they contain folate, iron, manganese, magnesium and potassium – the latter two support heart health. Chickpeas are low on the glycemic index to support blood sugar control as they to not spike blood sugar.

The other ingredients each add great nutrition to this meal as do the delicious ingredients you stuff the pita with or build a side salad with! 

As always, when you make this recipe, I would love to see your creation so please post a photo of your Browned and Baked Falafel goodness and tag my IG account #RenataCollective or leave a comment with your thoughts!

Prep Time: 15 minutes (includes 10 minutes rest time ) / Cook Time: 20 minutes : Makes: 8 patties / 2-3 servings

Ingredients

  • 3 Cloves Garlic – minced

  • 1 Small Cooking Onion - chopped

  • 1 540mL / 19 Fl. oz. Can Chickpeas - rinsed and drained (keep the liquid to make Mousse au Chocolat!)

  • 1 Tablespoon Dried Parsley

  • 1 Tablespoon Hemp Hearts

  • 1 teaspoon Ground Cumin

  • ¼ teaspoon Ground Coriander

  • 1/8 teaspoon Chili Powder

  • 1/8 teaspoon Ground Turmeric

  • ¼ teaspoon Baking Powder

  • 1 Tablespoon Oat Flour – Alternate: Wheat Flour or Gluten Free Flour

  • 1 Egg

  • Pinch of Herbed Seasoned Sea Salt

  • Grinds of Fresh Black Pepper

  • 2 teaspoons Olive Oil

How It’s Made

  • Preheat your oven to 400°F.

  • Line a baking sheet with parchment paper. Set aside.

  • Mince the garlic and set it aside to it can create its nutritional magic.

  • Add the onion, chickpeas, parsley, hemp hearts, cumin, coriander, chili powder, turmeric, baking powder and garlic to your food processor.

  • Mix until the ingredients are well combined, leaving a bit of texture. 

  • Scrape the mixture from the food processor into a bowl. Add the flour and egg and mix with a wooden spoon or spatula until the mixture is smoothly and evenly mixed.

  • Make 8 patties and let them rest for 10 minutes for the flour to adsorb some of the moisture of the mixture.

  •  After 10 minutes, in a frying pan large enough to fit the 8 falafels, over medium high heat, add the olive oil. When the oil is hot, add the patties and cook until nicely browned on each side – about 4 minutes a side.  

  • Transfer the falafels to the prepared baking sheet and put it in the oven. Bake for 12 minutes.

  • Remove from the oven and serve immediately in a pita or naan with hummus, tzatziki, greens/spinach, beets, onions, tahini or anything your wish, or on rice drizzled with tahini, with a dollop of hummus, veggies or salad on the side.

Enjoy!

appetizer, Budget Friendly, Dairy Free, Dinner, Lunch, Nut Free, VegetarianRenata Richardsonfiber, gut health, Digestion SupportComment