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:
Baked Falafel
Ingredients
- 400 g chick peas
- 2 garlic cloves
- 2 tbsp fresh coriander (cilantro)
- 1 red onion
- 1 lemon (juice only)
- 0.5 tsp cumin
- 0.5 tsp red chilli flakes
- 0.5 tsp baking powder
- 0.5 tsp paprika
- 1 egg beaten
- 40 g whole wheat flour
Instructions
- Put the chickpeas, garlic, parsley, onion, lemon juice, cumin, chilli, baking powder and paprika in a food processor and blend until minced, but make sure it doesn't blend completely and end up smooth - there should still be some chunks.
- Tip into a bowl and add the flour and egg and stir.
- Spray a muffin tin with oil and using a spoon or ice cream scoop, add balls of the mixture into the muffin tin holes.
- Bake at 350F/170 C for 15 minutes. Brush with a little oil and turn and cook for a further 15 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 says
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 says
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 says
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 says
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 says
What is the calorie content for these/ how many is a serving. I’m terrible about portion control.
Tamsin says
I think it works out around 64cals per falafel
Dannii says
Thanks :) I am still going through all the old recipes to work out the nutritional information.
Aneta says
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 says
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 says
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 says
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 says
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 says
You really should make some with gluten-free flour (I think I remember reading you are gluten free?). They are amazing.
Jane says
Try using chickpea (besan) flour – works perfectly
Jessica says
These look amazing…can you sub whole wheat flour for GF flour or oat flour?
HHHAdmin says
Yes, you can definitely substitute the flour.