Description
A high-protein, healthy snack that is crispy on the outside and tender inside, made with simple pantry staples and baked instead of fried for a guilt-free treat.
Ingredients
Scale
- 1½ cups cooked or canned chickpeas (drained and rinsed)
- ½ cup fresh parsley, finely chopped
- ¼ cup fresh cilantro, finely chopped
- ½ small yellow onion, roughly chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon kosher salt, or to taste
- ½ teaspoon baking powder
- ¼ cup all-purpose flour or chickpea flour
- Olive oil spray, for coating before baking
- Lemon juice (optional, for serving)
Instructions
- Drain and rinse canned chickpeas well to reduce saltiness. Roughly chop parsley, cilantro, onion, and garlic.
- In a food processor, combine chickpeas, herbs, onion, garlic, cumin, coriander, salt, and baking powder. Pulse in short bursts until the mixture is coarse but sticks together when pressed. Avoid over-processing into a paste.
- Transfer mixture to a bowl and stir in flour or chickpea flour to bind. The mixture should hold shape when squeezed but not be wet or crumbly.
- Lightly oil your hands or use a small cookie scoop to form uniform balls or patties about 1.5 inches (4 cm) in diameter. Place them spaced evenly on a prepared baking sheet.
- Preheat oven to 400°F (200°C). Spray falafel lightly with olive oil spray. Bake for 12-15 minutes, flip carefully, then bake another 12-15 minutes until golden brown and crispy.
- Let falafel cool on a wire rack for a few minutes to keep crisp. Serve with lemon wedges, tahini sauce, or stuffed in pita with fresh veggies.
Notes
If the mixture feels too loose, refrigerate for 20-30 minutes before shaping to help solidify. Flip falafel carefully halfway through baking for even crispiness. Use olive oil spray lightly to achieve a crispy crust without frying. Rest falafel on a wire rack after baking to keep crisp.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Snack
- Cuisine: Middle Eastern
Nutrition
- Serving Size: About 3 falafel ball
- Calories: 180
- Sugar: 2
- Sodium: 300
- Fat: 5
- Saturated Fat: 0.5
- Carbohydrates: 20
- Fiber: 5
- Protein: 9
Keywords: falafel, baked falafel, healthy snack, high protein, vegan, gluten-free, chickpeas, easy recipe