Baked Falafel

This baked falafel is my family’s Egyptian recipe with one small twist. I keep the same authentic flavor of traditional fried falafel, but bake them in the oven for a lighter and easier take on this Middle Eastern favorite.

As you may already know from my cookbook, falafel holds a special place in my heart. Weekend trips to the souq (market) with my father in Port Said, Egypt, often involved a stop at Mr. Bishay’s small falafel shop. A bite of homemade falafel, steaming with the scent of fresh herbs and dried spices, brings me joy and so many fond memories to this day.

I love adapting my family recipe to get more people making falafel at home, and I’ve been blessed to share my family’s falafel recipe with thousands of readers from all around the world. However, I understand that some people don't like the idea of frying food so that's why I created a crispy air fryer falafel, and now I give you the easiest and most delicious baked falafel recipe.

In this recipe, the falafel is just ever so slightly softer on the outside compared to a fried falafel (think oven-baked versus deep-fried French fries). They turn a nice golden brown and are so comforting and full of flavor. Baking uses very little oil, and all you need to do is throw them on a sheet tray. They’re a lighter, easier version of the traditional dish, and just as comforting!

Use these baked falafels as a vegan protein for pita sandwiches with tahini sauce and Mediterranean tomato cucumber salad. Or, make a loaded falafel bowl for a hearty and healthy lunch.

Baked Falafel Ingredients

Though this baked falafel recipe boast authentic Mediterranean flavor, they’re made with pantry staples and easy-to-find ingredients. Here’s what you need to get started:

• Dried chickpeas: Uncooked, dry chickpeas are crucial for a good falafel recipe. I’ve seen many recipes call for canned chickpeas, but canned chickpeas often make for crumbly, dense falafel. All you need to do is soak the chickpeas with water and baking soda overnight (no boiling necessary!). Using dried chickpeas is the most important step to make authentic falafel with the best texture and flavor.
• Chickpea flour: Adds flavor and helps hold the falafel mix together. You can find chickpea flour online or in the baking section of your grocery store. Use any remaining to make farinata, an Italian chickpea pancake!
• Baking soda and powder: Baking soda breaks down and softens the chickpeas as they soak. Baking powder, mixed in just before baking, makes the falafel light and airy.
• Fresh herbs: The tender leaves of parsley, dill, and cilantro bring fresh, herbal flavor and color. If you don’t like cilantro, simply substitute it with more parsley.
• Flavor makers: Yellow onion and a bracing amount of garlic give the falafel its deeply savory taste. I like the sweetness of yellow onion, but red or white would also work.
• Spices: A blend of black pepper, kosher salt, cumin, and coriander work together to add classic Mediterranean flavor. Cayenne pepper gives the falafel a subtle kick, but if you’re sensitive to spice you can leave it out.
• Olive oil: A drizzle of extra virgin olive oil prevents sticking. You don’t want to coat your delicate, expertly seasoned falafel in a bitter oil! Use a high quality variety (learn more about selecting olive oil in our Olive Oil 101: Everything You Need To Know guide). I use our Koroneiki Organic Greek EVOO because it’s nice and smooth with subtle notes of artichoke and sweet almond, which complements the falafel’s fresh herbal flavor.
• Toasted sesame seeds: Add texture and flavor to the falafel mixture. You can buy toasted sesame seeds. Or, toast sesame seeds in a dry pan on low heat, swirling until golden brown.
• Optional serving suggestions: Falafel is best with something fresh, something pickled, and something creamy. For something fresh, I love peppery arugula and Mediterranean Cucumber Tomato Salad (or sliced cucumber and tomatoes). Pickled turnips or red onions are my favorite way to add bright bursts of flavor. For creamy, go for Tahini, Hummus, or Tzatziki.

How to Bake Falafel

You’ll need to plan ahead for this recipe as the chickpeas soak overnight. I promise you it’s totally worth the effort! Far from the often dense and bland falafel you get at the store, these airy, full-flavor vegan delights are so much better from scratch. Here’s how to make them:

The Day Before Cooking: Soak the Chickpeas

• Cover the chickpeas with water. Place 2 cups of dried chickpeas and ½ teaspoon of baking soda in a large bowl, and cover with at least 2 inches of water. Soak overnight until the chickpeas have softened (at least 18 hours).
  
  
  
  
  
  

1 Hour Before Cooking: Make and Chill the Falafel Batter

• Start the falafel batter. When a chickpea easily breaks apart when you squeeze it, drain and pat them dry. Transfer to a large bowl of a food processor fitted with an S-blade, and add 1 teaspoon chickpea flour, 1 teaspoon baking powder, 1 cup parsley leaves, ¾ cup cilantro leaves, and ½ cup dill (stems discarded).
• Add the alliums. Quarter 1 small yellow onion and add it to the food processor. Next, use the side of your knife to smash 7-8 garlic cloves, then peel and add to the food processor.
• Season and process. Season with 1 tablespoon each of black pepper, cumin, and coriander. If you’re good with spicy, add 1 teaspoon of cayenne, and finish with a generous pinch of salt. Run the food processor, pulsing for 40 seconds each time until everything is well combined.
  
  
  
  
  
  
• Chill. Transfer the falafel mixture to a container and cover tightly. Refrigerate for at least 1 hour (or up to 24 hours).

Form and Bake the Falafel

• Get ready. Preheat your oven to 350°F. Lightly oil a sheet pan. Just before baking, stir in 2 tablespoons of toasted sesame seeds.
• Make the falafel. Form the falafel mixture into balls that are about ½-inch thick (about 1 tablespoon each). Wet your hands as you go to prevent sticking. Transfer to the oiled sheet pan, and brush the tops of the falafel with a thin layer of olive oil.
  
  
  
  
  
  
• Bake the falafel. Bake for 8 minutes. Flip, then bake until they’re golden brown and cooked through, about 7-12 minutes longer.
  
  
  
  
  
  
• Serve. Allow to cool for a few minutes, then serve the falafel hot, next to other small plates. Or, assemble the falafel patties in pita bread with Tahini Sauce or Hummus, arugula, and Mediterranean Cucumber Tomato Salad. Enjoy!

Three Tips for the Best Baked Falafel

This easy baked falafel recipe is tried, true, and tested. But, at the end of the day, this is your falafel recipe! Always adjust the herbs and seasonings to your liking. Here are my top three tips for the best texture:

1. Soak the chickpeas properly. Soak the dried chickpeas overnight, and wait until the afternoon to blend them. They should easily fall apart when squeezed.
2. Dry the drained chickpeas well. Ensure the chickpeas are well-drained and relatively dry before blending them with other ingredients. Excess moisture can make the falafel mixture too wet, which can make the falafel too gooey in the end.
3. Don’t skip the chill. Many recipes use egg or flour as a binding agent. I prefer to chill falafel instead, as it keeps them nice and airy with no added filler. Don’t skip the chill! It’s necessary to ensure they maintain their shape.

What to Serve with the Baked Falafel Recipe

Though it’s rich in both texture and flavor, falafel is not something you serve on its own. It’s kind of like a Mediterranean meatball: It needs a flavorful sauce and other simple sides to shine.

My go-to is pita sandwiches. Freshly made pita bread is a special treat, but store-bought works well too. I love arugula, creamy, garlicky, and nutty Tahini Sauce, and Mediterranean Cucumber Tomato Salad. That’s all you need, but if you’re a big fan of spice, you can squeeze in some of your favorite hot sauce.

For a gluten-free and vegan meal that’s sure to fill you up, make a Mediterranean-style protein bowl with hummus, fresh greens, cucumbers, tomatoes, radishes, a drizzle of olive oil, and (optionally) a sprinkling of sumac.

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Baked Falafel

This crispy-on-the-outside, fluffy-on-the-inside vegan delights are my family’s Egyptian falafel recipe with one minor adjustment. I finish them in the oven for a light and easy twist on the traditional fried falafel. Don't forget to soak the chickpeas overnight-and avoid any temptation to use canned! An overnight soak is all you need to tenderize the chickpeas and make the crispiest baked falafel with very little effort.

Course Appetizers, Side, Snack, Vegan

Cuisine Egyptian, Middle Eastern

Diet Gluten Free, Low Lactose, Vegan, Vegetarian

Prep Time 1 day day 10 minutes minutes

Cook Time 15 minutes minutes

Chilling time 1 hour hour

Total Time 1 day day 1 hour hour 25 minutes minutes

Servings 8 people (makes 24 falafels)

Calories 252kcal

Author Suzy Karadsheh

Ingredients

For the Falafel

• 2 cups uncooked dried chickpeas
• ½ teaspoon baking soda
• 1 teaspoon chickpea flour
• 1 teaspoon baking powder
• 1 cup parsley leaves
• ¾ cup cilantro leaves
• ½ cup fresh dill
• 1 small yellow onion, quartered
• 7 to 8 garlic cloves, peeled
• 1 tablespoon black pepper
• 1 tablespoon ground cumin
• 1 tablespoon ground coriander
• 1 teaspoon cayenne (optional)
• Kosher salt
• 2 tablespoons sesame seeds
• Extra virgin olive oil, for coating

For Serving (Optional)

• Tahini Sauce
• Hummus
• Pita pockets
• Mediterranean Cucumber Tomato Salad, or sliced cucumber and tomatoes
• Baby arugula
• Pickles like our pickled turnips

Instructions

• The day before: soak the chickpeas. Place the dried chickpeas and baking soda in a large bowl. Cover with at least 2 inches of water. Soak overnight until the chickpeas have softened (at least 18 hours).
• Process the falafel mixture. When a chickpea easily breaks apart when you squeeze it, drain and pat them dry. Transfer to a large bowl of a food processor fitted with a blade. Add the chickpea flour, baking powder, parsley, cilantro, dill, onion, and garlic. Season with the black pepper, cumin, coriander, cayenne (optionally), and a generous pinch of salt. Run the food processor, pulsing for 40 seconds each time until everything is well combined.
• Chill. Transfer the falafel mixture to a container and cover tightly. Refrigerate for at least 1 hour (or up to 24 hours).
• Get ready. Preheat your oven to 350°F. Lightly oil a sheet pan. Just before baking, stir in the sesame seeds until incorporated.
• Make the falafel. Form the falafel mixture into balls that are about ½-inch thick (about 1 tablespoon each). Wet your hands as you go to prevent sticking. Transfer to the oiled sheet pan, and brush the tops of the falafel with a thin layer of olive oil.
• Bake the falafel. Bake for 8 minutes. Flip, then bake until they’re golden brown and cooked through, about 7-12 minutes longer.
• Serve. Allow to cool for a few minutes, then serve the falafel hot, next to other small plates. Or, assemble the falafel patties in pita bread with Tahini Sauce or Hummus, arugula, and Mediterranean Cucumber Tomato Salad. Enjoy!

Video

Notes

• Avoid any temptation to use canned chickpeas (very important!). For the best texture and flavor, you need to start with dry chickpeas. Many falafel recipes use canned chickpeas which is not authentic and will often result in patties that crumble apart when you cook them.
• You can buy already toasted sesame seeds. Or, toast sesame seeds in a dry pan on low heat, swirling until golden brown, about 3 minutes.
• You can find chickpea flour online or in the baking section of your grocery store. Use any remaining to make farinata, an Italian chickpea pancake!
• To Freeze: To make ahead and freeze, place the uncooked patties on a baking sheet lined with parchment paper. When they harden, transfer them to a freezer bag and freeze them for up to one month. Bake from frozen, adding 5 or so minutes to the cook time.
• Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams, and spices.

Nutrition

Calories: 252kcal | Carbohydrates: 38.5g | Protein: 12.8g | Fat: 6.5g | Saturated Fat: 0.8g | Polyunsaturated Fat: 2.6g | Monounsaturated Fat: 2.2g | Sodium: 223mg | Potassium: 638mg | Fiber: 11.5g | Sugar: 6.2g | Vitamin A: 1118.1IU | Vitamin C: 17.1mg | Calcium: 150.1mg | Iron: 5.5mg

The post Baked Falafel appeared first on The Mediterranean Dish.

Frequently Asked Questions

What are the main food items in a Mediterranean-style diet?

Mediterranean food includes fruits, vegetables and whole grains as well as legumes, nuts and healthy fats like olive oil and olives. When possible, it is best to eat fresh ingredients rather than pre-packaged processed food. Herbs are to be used generously instead of salt to flavor meals. You should incorporate physical activity into your daily schedule to reap the full benefits. The diet can be made more enjoyable if you share mindful eating methods with family members and friends while sharing food.

Can I drink alcohol on a Mediterranean diet?

Yes, it is possible to enjoy alcoholic beverages in moderation as part of the Mediterranean diet. Women should drink no more than 1 glass per day and men should have 2 glasses. Drinks suitable for this include dry wines and beer as well as spirits made with natural ingredients like vodka, whiskey, or Gin. Heavy spirits like cocktails should be avoided due to their high sugar content. Additionally, incorporating daily doses of fluids such as water or herbal teas can keep the body hydrated and help reduce cravings for sugary drinks!

What are the main principles of the Mediterranean diet, and how can they be applied to your daily life?

Mediterranean diet is known for its focus on healthy, nutritious food choices as well as regular physical activity. This diet emphasizes whole grains, fruits, vegetables, legumes, healthy oils like olive oil, nuts, and moderate amounts of dairy products, meat, poultry, fish, and other animal products. It encourages moderate consumption of red wines. The main principles of the Mediterranean diet include:

1. Eat mostly plant-based foods such as fruits, vegetables, legumes, cereals, beans, seeds, and yogurt.
2. When possible, prefer fresh ingredients to pre-packaged processed foods.
3. To enhance the flavor of your meals, add herbs to replace salt.
4. Include physical activity in your daily life, such as walking after dinner or taking part in an exercise class.
5. Enjoy meals with your family and friends, and enjoy the pleasure of sharing food.
6. Pay attention to the tastes, textures and smells of your food. This is mindfulness eating. This will enable you to recognize when you're full and satisfied.

Is the Mediterranean diet predominantly plant-based

Yes, the Mediterranean Diet is primarily plant-based. This ancient diet is primarily plant-based, including fruits, vegetables, legumes and nuts. Due to their history around the Mediterranean Sea, however, some animal proteins like red meat, poultry, and fish are not as prevalent in this ancient diet. If you choose to eat a vegetarian or vegan diet, these protein sources can be eliminated. Tofu and soy yogurt are excellent options for additional nutrition and protein.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal is allowed on the Mediterranean Diet. Oats can be whole grains that provide a good source or dietary fiber and minerals, such as iron and magene. They can be served with blueberries as well as nuts, seeds and savory dishes like eggs or cheese. Oatmeal is also versatile and can help make a healthy breakfast. It could be added to smoothies, made into protein bars, or enjoyed in its basic form with almond milk and various toppings for extra nutrition such as goji berries, cinnamon, chia seeds, and peanut butter. Many countries in the Mediterranean basin are awash with oats, making them compatible with this diet.

Can the Mediterranean diet be gluten-free

Yes, the Mediterranean Food Plan can be made gluten-free. Whole-grain carbohydrates like wheat and barley can be replaced by gluten-free grains like millet or quinoa. This diet should include a lot of fruits such as melon, pears, fresh veggies, legumes and nuts. Individuals with gluten intolerance to milk or dairy may benefit by choosing lactosefree products. You might also consider making porridge as an alternative to oats, eating baked salmon with potatoes, or bean soup for lunch, and roasting vegetables with herbs as dinner.

Statistics

• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)

External Links

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• The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription - PMC


• Definition of Mediterranean Diet - A Literature Review. PMC

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• Primary Prevention of Cardiovascular Disease Using a Mediterranean Diet

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• American Heart Association


• What is the Mediterranean Diet? American Heart Association

[TAG81]

• Mediterranean Diet

How To

How to Plan a Week of Delicious and Nutritious Mediterranean Meals?

A Mediterranean diet can improve your overall health and life quality. This high-nutrient diet emphasizes healthy fats and whole grains, legumes as well as fresh fruits and vegetables. This eating plan can provide many benefits such as better blood lipids, glucose control, lower risk of certain cancers and depression, better weight management, cognitive function, and better cardiac health.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

You can plan a week full of healthy and delicious meals that follow the Mediterranean diet guidelines. Start by focusing on certain components. ; fruits for desserts snacks smoothies, etc. ; seasonings herbs tasty sauces plus optional dairy yogurt cheese kefir, etc. Mixing up different combinations throughout the week will help ensure sufficient nutrient intake while maintaining flavor balance, an essential element of a balanced Mediterranean lifestyle. The combination of the meal and regular exercise will provide even greater benefits in the short-term and long-term.

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