These baked chickpea falafel bites make a healthy, whole foods, plant-based snack. Bright flavors from parsley, cumin, and coriander are mashed with chickpeas for an authentic taste of the Middle East. They also make tasty gluten-free appetizers. Serve with Quinoa Tabbouleh, Roasted Eggplant Chickpea Baba Ghanouj, and Easy Oil-Free Dill Avocado Dip.
What is traditional Falafel?
Falafel is a common vegetarian street food found throughout the Middle East. Mashed chickpeas (or fava beans) are combined with parsley, garlic, and spices. Then, they’re shaped into little discs, and deep-fried in oil for this crunchy snack. Falafel can be enjoyed on their often, but they’re often used as a filling for pita or wraps.
How to Make Healthy Oil-Free Falafel
When making a healthier version of falafel, the main thing to consider is the oil used for frying. In this oil-free plant-based recipe, I simply ditch the deep-frying and bake the falafel instead. However, the frying helps give the falafel a crunchy crust. To achieve this, I recommend using panko breadcrumbs or a gluten-free breadcrumb to lightly coat the falafel. This is optional, though, if you’re trying to avoid extra calories or refined breadcrumbs.
What are Other Vegan Middle Eastern Dishes?
Middle Eastern cuisine offers lots of options for vegan and vegetarian eaters. Because they use ingredients like rice, beans, and whole grains, Middle Eastern chefs can create a myriad of vegan dishes. Plus, the cooking uses bold spices like cumin, garlic, turmeric, and cayenne to bring lots of flavor to simple recipes. Some of my favorite plant-based Middle Eastern dishes are: Middle Eastern Yellow Lentil Soup, Roasted Eggplant Baba Ghanouj, Quinoa Tabbouleh, Rainbow Carrots with Za’atar, Mushroom Shawarma, and Eggplant Chickpea Maghmour Stew.
Chef Katie’s Whole Foods, Plant-Based Cooking Tips:Â
Skip the Breadcrumbs: You can skip using the breadcrumbs if you’re avoiding for dietary reasons.
Portion Scoop: A small portion scoop is essential for a professional chef. It will make you a better cook by making you more efficient and consistent.
Freezer-Friendly: Make a double-batch of these falafels. After baking them, store extras in an air-tight container (or wrap in foil) in your freezer. When you’re hungry, pop right into a 350F oven for 7-8 minutes, until warm in the center.
Watch the Reel on Instagram for Easy Chickpea Falafel:
Medium | Servings: 4 | Ready In: 20 minutes | Yield: 12 falafel
Print Recipe
Healthy, Oil-Free Baked Chickpea Falafel
Ingredients
- 1 15-ounce can chickpeas, drained and rinsed
- 1 bunch parsley stems removed and roughly chopped
- 1 clove garlic
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1/2 teaspoon sweet paprika
- Dash of cayenne optional
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 2 tablespoons brown rice flour
- 2 tablespoons gluten-free breadcrumbs for dusting the pan
Instructions
To make the Green Chickpea Falafel mix:
- In a food processor, combine the chickpeas, chopped parsley, garlic, coriander, cumin, paprika, cayenne (if using), baking soda, and salt.
- Puree until well chopped, scraping down the sides of the bowl as needed. Add the brown rice flour. Puree to combine.
- The falafel mixture should hold together. If it crumbles, it is too dry — drizzle in a tablespoon or two of water. If it’s too wet, add another tablespoon or two of brown rice flour.
To shape and bake the Green Chickpea Falafel:
- Line a large baking sheet pan with either parchment paper or a non-stick Silpat. Spread the gluten-free breadcrumbs into a thin layer.
- Portion a couple of tablespoons for each falafel. Use your hands to flatten the falafel into a small puck-like disk. Place the falafel on baking sheet. Flip so that the falafel has the breadcrumbs on both sides. This will help give it some crunch. Repeat with the remaining Green Chickpea Falafel mix. You should get about 12 falafel.
- Bake at 350F for 15 minutes, until crispy on the outside and warm in the center.
Notes
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 4.0 | |
| Amount Per Serving | |
| calories 141 | |
| % Daily Value * | |
| Total Fat 2 g | 3 % |
| Saturated Fat 0 g | 0 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 1029 mg | 43 % |
| Potassium 267 mg | 8 % |
| Total Carbohydrate 25 g | 8 % |
| Dietary Fiber 4 g | 18 % |
| Sugars 3 g | |
| Protein 6 g | 12 % |
| Vitamin A | 7 % |
| Vitamin C | 10 % |
| Calcium | 3 % |
| Iron | 12 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. |
Shopping and Gear List
- Portion Scoop Set, 3 PCS
- Simply Organic – Coriander – 2.29 oz.
- Bob’s Red Mill Organic Whole Grain Brown Rice Flour 24 Ounce
- Simply Organic, Cumin, 2.31 oz
Discover more from Plants-Rule
Subscribe to get the latest posts sent to your email.
