Falafels. What more to say? They are packed with protein, fibers and are incredibly tasty. They are balls of goodness. More often fried than baked, they tend to be a little greasy. However, in this recipe, we lighten things up by baking them. Fear not! They are still crispy and packed with flavor, and you can eat them as a snack, in sandwiches, or they can accompany a salad. Let’s dig in!
What are falafels?
Falafels are a Middle Eastern delicacy. Made out of chickpeas and herbs, shaped in balls, and fried, falafels are fantastic to eat on their own with a tahini dressing or added to pita sandwiches and salads. They are crispy on the outside and soft inside, and incredibly tasty. Compared to the regular falafel recipe, this one is lighter since it doesn’t require any frying.
Are chickpeas good for you?
Chickpeas, also called garbanzo beans, are legumes rich in nutrients. Chickpeas are an excellent source of protein, with 14.5g per cup. Chickpeas are loaded with fibers (12.5g per cup). A diet rich in fibers is recommended and good for weight management, helping you feel satiated and promoting good gut health. Besides, they are rich in manganese, folate, and copper, minerals that help your body form and maintain healthy connective tissues, bones, and blood vessels. They produce red and white blood cells and DNA and RNA, maintain healthy bones, and transform food into energy.
Why should you add herbs to your diet?
Herbs such as mint, cilantro, and parsley are not just packed with beautiful flavors. Yes, they add depth and freshness to any dish, but they are also rich in nutrients. They can elevate your dishes and play an essential role in your overall health. Mint, cilantro, and parsley are particularly rich in vitamin A, which supports eye health and fight against free radicals. Moreover, herbs also add dietary fibers to your diet! We combine these 3 herbs to make the most flavorful and healthy baked falafels in this recipe.
Grab your food processor, and let’s cook!
- 1 cup chickpeas, in a can
- ½ Onion
- 2 cloves Garlic
- ¼ cup Mint
- ½ cup Parsley
- ½ cup Cilantro
- 1tsp cumin
- ½ cup olive oil
- 2 tbsp Flour
- 1 cup Greek yogurt
- ½ cup mint, chopped
- Salt and pepper
- Juice of 1 lemon
- Preheat the oven to 390F.
- Drain and rinse chickpeas.
- In a food processor blend 1 cup of chickpeas with ½ onion, 2 garlic cloves, cilantro, mint, parsley, salt, pepper, and cumin.
- Leave the mixture to sit for 20 minutes in the fridge
- Roll the dough into 2 inches patties. Dust the falafels with flour. Brush olive oil on the falafels. Bake for 30 minutes. Flip the falafels halfway.
- Mix the yogurt with mint, lemon juice, salt, and pepper.
- Drizzle the sauce on the falafels.