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Baked Falafels: Ready In 30 Minutes!

Falafels, made from chickpeas (aka garbanzo beans), are a great way to get your protein in.  This Mediterranean-style dish is packed with flavorful spices, yet lacks all the oil typically used in the frying process.  This baked version is just as delicious and I like that the falafels can be eaten with your fingers too!  Serve this dish up with the Cucumber Salad.
Baked Falafels
prep time=5 minutes
cook time=30 minutes
makes 4 servings
 

*When it comes to hummus, there is an amazing amount of variety out there.  Have fun experimenting with different types…or make your own!

TIP:  Always rinse canned beans under running water to remove excess sodium.

Use the leftover hummus as a raw veggie dip for those hungry kids before dinnertime!
 

 

Baked Falafels: Ready In 30 Minutes!
 
Ingredients
  • 1 (15 oz.) cans chickpeas, drained & rinsed
  • 1 medium yellow or white onion, diced
  • ½ C. fresh parsley, roughly chopped
  • 2 Tb. fresh cilantro, roughly chopped (replace with more parsley if you don't like cilantro)
  • 2 cloves garlic, minced
  • juice of 1 lemon, divided into 2 equal parts
  • 1 tsp. extra-virgin olive oil
  • 1 tsp. coriander
  • 1 tsp. cumin
  • 1 tsp. smoked paprika
  • 2 Tb. flour
  • ½ tsp. sea salt
  • ¼ tsp. ground black pepper
  • 1 package pre-made hummus*
  • 1 bunch Romaine lettuce, rinsed, patted dry & roughly chopped
  • 2 ripe Roma tomatoes, diced
  • 4 pieces whole grain pita bread
Instructions
  1. Step 1.
  2. Preheat oven to 375F.  Prepare a baking sheet by spraying it with non-stick cooking spray or lining with parchment paper.
  3. Step 2.
  4. Put the chickpeas in a medium sized bowl and mash using a fork. Add the diced onion, parsley, cilantro, garlic, ½ of the lemon juice, olive oil, coriander, cumin, smoked paprika, flour, salt and pepper.  Mix well with a large mixing spoon.
  5. Alternatively, you could place all of these ingredients into a food processor.
  6. Step 3.
  7. Form into small balls, about 1½″ in diameter and gently flatten them. Place onto prepared baking sheet.
  8. Step 4.
  9. Bake for 15 minutes, then flip and bake an additional 15 minutes on the other side.
  10. They should be slightly browned and crispy.
  11. Step 5.
  12. To assemble, slice pita bread in half so you have to semi-circular pieces.  Gently open the pita pocket and spread with hummus.  Fill with 2-3 falafels, depending on the size, and top with lettuce and tomatoes.  Squeeze fresh lemon juice on top.
  13. *When it comes to hummus, there is an amazing amount of variety out there.  Have fun experimenting with different types...or make your own!
  14. TIP:  Always rinse canned beans under running water to remove excess sodium.

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