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Healthy Baked Falafel

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Healthy baked falafel made with chickpeas, fresh herbs, and spices, oven-baked until golden and served with a light cucumber yoghurt tzatziki. A wholesome, high-protein vegetarian option perfect for lunch or dinner.

Ingredients

  • 1 tsp olive oil
  • 2 small onions (200g/7oz in total), finely chopped
  • 2 x 400g tins chickpeas, rinsed and drained
  • 4 garlic cloves, grated
  • 3 tsp ground cumin
  • 2 tsp ground coriander
  • 2 tsp sea salt flakes
  • 30g coriander leaves, roughly chopped
  • 30g flatleaf parsley leaves, roughly chopped
  • 40g plain flour
  • freshly ground black pepper
  • olive oil spray
  • 200ml/7oz 0% fat plain yoghurt
  • 140g/5oz cucumber, grated
  • 1 small garlic clove, finely grated
  • 2 tbsp finely chopped mint leaves
  • pinch sea salt
  • pinch granulated sweetener (optional)

Instructions

  1. Preheat the oven to 230C/210C Fan/Gas 8 and line a baking tray with baking parchment.
  2. Heat the olive oil in a small frying pan over medium heat. Add the onions and cook for about 10 minutes until softened and lightly browned, adding a splash of water if needed. Remove from heat and allow to cool.
  3. Add onions, chickpeas, garlic, cumin, coriander, salt, herbs, flour, and black pepper to a food processor. Pulse until the mixture is mostly smooth but still slightly textured.
  4. Divide the mixture into 18 equal portions and shape into patties. Place on the baking tray, spray with olive oil, and bake for 20–25 minutes until golden.
  5. Prepare the tzatziki by mixing yoghurt, squeezed grated cucumber, garlic, mint, salt, and sweetener in a bowl.
  6. Reduce oven temperature to 200C/180C Fan/Gas 6, move falafel to a lower rack, and bake for another 20–25 minutes until cooked through. Serve with tzatziki.

Notes

  • Squeeze excess liquid from the cucumber to keep the tzatziki thick.
  • For extra crispiness, spray a little more oil before the second bake.
  • Mixture can be chilled for 20–30 minutes before shaping to make handling easier.
  • Store cooked falafel in the fridge for up to 3 days or freeze for later use.
  • Serve in pita bread, salads, or grain bowls for variety.

Nutrition

Find it online: https://yumfamilyrecipes.com/healthy-baked-falafel/