Crispy baked falafel is a healthy, Mediterranean-inspired dish that’s packed with flavor and plant-based protein. These baked chickpea patties are crispy on the outside and tender on the inside, making them perfect for salads, wraps, or as a standalone snack. Served with a creamy tahini sauce, it’s a delicious, diet-friendly meal.

Ingredients

  • 2 cups canned chickpeas, drained and rinsed
  • 1/2 cup fresh parsley, chopped
  • 1/4 cup fresh cilantro, chopped
  • 1 small onion, finely chopped
  • 2 garlic cloves, minced
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp baking powder
  • 2 tbsp flour
  • 1/4 tsp cayenne pepper
  • Salt and pepper, to taste
  • Olive oil spray

For the Tahini Sauce:

  • 1/4 cup tahini
  • 2 tbsp lemon juice
  • 1 garlic clove, minced
  • 2 tbsp water (to thin)
  • Salt, to taste

Instructions

  1. Preheat the oven:
    Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Spray lightly with olive oil.
  2. Make the falafel mixture:
    In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, cayenne, flour, baking powder, salt, and pepper. Pulse until the mixture is well-blended but slightly chunky.
  3. Form the falafel:
    Shape the mixture into small patties (about 1-2 tablespoons each) and place them on the prepared baking sheet. Spray the tops with olive oil.
  4. Bake the falafel:
    Bake for 25-30 minutes, flipping halfway through, until golden and crispy on both sides.
  5. Prepare the tahini sauce:
    In a small bowl, whisk together tahini, lemon juice, garlic, and water until smooth. Season with salt to taste.
  6. Serve:
    Serve the falafel with the tahini sauce and garnish with fresh parsley or cilantro.

Prep Time:

15 minutes

Cook Time:

30 minutes

Total Time:

45 minutes

Servings:

Serves 4

Nutritional Information (Per Serving)

  • Calories: 220 kcal
  • Protein: 8g
  • Fat: 10g
  • Saturated Fat: 1g
  • Carbohydrates: 26g
  • Fiber: 7g
  • Sugar: 2g
  • Sodium: 240mg

Additional Information:

This crispy baked falafel is a healthier alternative to traditional fried falafel. It’s rich in fiber and plant-based protein, making it ideal for those following vegan, vegetarian, or Mediterranean diets. The creamy tahini sauce adds the perfect tangy finish to this flavorful dish.

Diets:
This dish fits into the following dietary lifestyles:

  • Vegan
  • Vegetarian
  • Mediterranean
  • Gluten-Free (if using gluten-free flour)

Cuisine Type:
Mediterranean, Middle Eastern