You don't have to deep fry these Middle Eastern treats - they taste just as good, and healthy oven baked. This crispy oven baked falafel recipe is really easy to make and tastes amazing! Healthy, nutritious and low cost!
Oven Baked Falafel
When I was a vegetarian (this "phase" went on for 10 years, and I started eating meat again last August for health reasons), I practically lived off falafel. These Middle Eastern balls of nom, as one of the HHH Facebook followers referred to them as, are usually deep-fried, so they are far from healthy. That is such a shame because they are pretty much just made of chick peas and herbs and spices with a little flour. They are so easy to make healthier, and not everything that is deep-fried has to be deep fried. You can pretty much bake everything. You won't get that exact same crispy texture, but don't you eat food for the flavour and taste? Not just the texture?
You can have these as part of a main meal, along with something like couscous, but they also make a great post-workout snack as they are protein packed.
How to make Oven Baked Falafel - Makes 7:
Oven Baked Falafel
Ingredients
- 1 tsp olive oil
- 0.5 onion diced
- 400 g tinned chickpeas
- 3 tbsp fresh parsley
- 2 garlic cloves crushed
- 1 tsp lemon (juice only)
- 0.25 tsp cumin
- 0.25 tsp paprika
- 20 g plain flour
- Pinch sea salt and black pepper
Instructions
- Heat the oil in a frying pan and add the onion. Cook on low for 2-3 minutes until the onions has softened and then allow to cool.
- Put the onions in a food processor with the rest of the ingredients and pulse. You can pulse until smooth, or leave a few chunks in it.
- Form the mixture in to 12 patties and put on a baking tray lined with baking paper.
- Brush with olive oil and bake in a preheated oven at 200 C for 30 minutes.
Nutritional Information
Today I took my friend Laura to Australasia for lunch as part of her birthday present. It is voted one of the best restaurants in the city and it is pretty classy.
Seeing as it was lunch, I went with the intention just to have a water to drink, but we ended up having a cocktail to celebrate, because I just became an aunty to the most gorgeous baby in the world. So we had to wet the babies head. I had a mango margarita.
Our food was amazing and I had satay chicken on coconut noodles and lemon grass and tom yum fish cakes.I apologise for the blurriness, I am still getting used to getting my huge camera out in restaurants to take photos of my food. I was hoping they would think I was reviewing the restaurant and send us over more free food or something. No such luck!
Any of you out there aunties or uncles? Any tips?
angiethepirate
First of all, love your site. I've had great success with the BBQ sauce and tortillas and I'm looking forward to making more of your recipes. I am wondering... I tried making these babies tonight and I used 15 oz dry beans. But I think you may have meant 15 oz measured when wet? I should have realized earlier than I did, but I do think that the recipe is a bit ambiguous. Mine turned out edible, but I'm sure they're much more delicious when prepared correctly. Any tips on how to measure the dry beans ahead of time to compensate for water weight gain? Thanks very much!
Dannii
Hello - I am glad that you are enjoying the blog :)
Sorry if it confused you, it says 15oz chickpeas, presoaked and cooked. I guess that could be confusing, but I meant it as 15oz of cooked beans.
I am not sure about the conversion, as I cook up loads of beans once a week and then use them in my meals for the rest of the week.
Char
Hi Danni,
Love what you do and write about. You are great and an inspiration to me. Going to try these minus the spicy flavors (cumin, red chilli flakes,paprika)....any thoughts? I'm thinking of herbs like rosemary or do you think something like cinnamon?
Congrats new Auntie! Tips: be active/present in that child's life. A great way to connect through the years besides spending group/family time is give the parents/mother a regular "break" from this non-stop new exhausting job and babysit...as the child grows,reading/crafts/active:exercise/snuggles....will be so sweet and a great gift to all. Have fun!
Dannii
Hello :) Thanks for commenting.
A tiny pinch of cinnamon would work, and rosemary or thyme too.
Thanks for the auntie tips. She is about to turn 2 and I have another niece or nephew on the way :D
Stephanie
What is the calorie content for these/ how many is a serving. I'm terrible about portion control.
Tamsin
I think it works out around 64cals per falafel
Dannii
Thanks :) I am still going through all the old recipes to work out the nutritional information.
Aneta
When you say in the recipe "Brush with a little oil and turn and cook for a further 20 minutes." do you mean I should take out the muffins from the muffin pan, turn them "up-side-down" and bake for another 20 mins? 40 mins seems awful long for non-meat snacks?
Dannii
Yes, turn them upside down. 40 minutes is a fairly long time, but it makes them a little crispy.
Fran@ Broken Cookies Don't Count
This recipe looks wonderful, Dannii! I'm going to give it a try. I am vegetarian and although I love falafel,as you say, it's always fried. I'm also a Weight Watchers Lifetime member, so I try to find good reduced recipes. Thanks!!!
HHHAdmin
You are very welcome, Fran. I always try to make a batch of these once a week to keep in the fridge. They make a great healthy and quick snack.
Eleanor
I can never eat shop falafel because of the flour but I can remember how good they are and should definitely get off my backside to make my own!
congratulations on being an auntie! I'm one, and a godmother, and it's all good :-)
HHHAdmin
You really should make some with gluten-free flour (I think I remember reading you are gluten free?). They are amazing.
Jane
Try using chickpea (besan) flour - works perfectly
Jessica
These look amazing...can you sub whole wheat flour for GF flour or oat flour?
HHHAdmin
Yes, you can definitely substitute the flour.