Dried chickpeas in cloth bag

Baked Falafel

Falafel is a round chickpea patty that is common in Mediterranean diets. While this dish is traditionally fried,  try this baked version as a healthier alternative!

Serves: 4

Ingredients: 

  • 1 (15-oz.) can no salt added chickpeas, drained
  • 1 small yellow onion, finely chopped
  • 1/4 cup whole wheat flour
  • 1/2 teaspoon baking powder
  • 3 tablespoons fresh parsley, finely chopped
  • 1 tablespoon fresh cilantro, finely chopped
  • 2 garlic cloves, minced
  • 1/2 tablespoon ground cumin
  • 3/4 teaspoon salt
  • 1/8 teaspoon paprika
  • 1/2 teaspoon lemon juice
  • Black pepper, to taste

Directions:

  1. Preheat oven to 375 degrees F and spray cookie sheet with cooking spray.
  2. Place drained chickpeas in a large bowl and mash with a potato masher.
  3. Add all other ingredients to chickpeas, stir to combine, and mash with potato masher until blended and slightly chunky.
  4. Using your hands, form falafel mixture into small patties (about 1 tablespoon each).
  5. Place patties on cookie sheet and spray tops with more cooking spray.
  6. Bake for 15 minutes, turn once, and bake for an additional 15 minutes until slightly brown and crispy.

Tips:

  • Serve in a whole wheat pita or on a salad. Tastes great with Tzatziki sauce!
  • If you can’t find no salt added chickpeas, you can drain and rinse canned chickpeas to remove most of the sodium.

Nutrition Information / Amount Per Serving (5 patties): Calories 135, Total Fat 2.1 g, Saturated Fat 0.1 g, Cholesterol 0.0 mg, Sodium 592.7 mg, Total Carbohydrates 26.6 g, Fiber 6.0 g, Protein 6.7 g

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