Where does falafel originate? Palestine? Israel? Egypt? There is debate over this, but the delicious dish is cooked in all these places, plus other countries in the Middle East.
This version is baked, rather than fried, to keep the oil content (and therefore fat and calorie content) lower. This is healthful dish rich in fiber and plant-based protein. Typically, this is enjoyed with tahini sauce. You can try our version of Lemon Tahini Sauce here, or try it with our shawarma sauce.
Nutrition facts shown do not include sauce.
Ingredients
Chickpeas
- 2 (15.5-oz) cans, no-salt added, drained and rinsed
Scallions
- 2 each, finely chopped
Parsley
- ¼ cup, finely chopped (sub fresh herb of your choice or 1 Tablespoon dried herb(s) of choice)
Egg-
1 large
Lemon-juice
- 2 Tablespoons
Garlic
- 1 teaspoon, minced
Cumin
- 1 teaspoon, ground
Coriander
- 1 teaspoon, ground
Cayenne
- ½ teaspoon cayenne pepper or hot pepper sauce
Salt
- ½ teaspoon
Baking-powder
- 1 teaspoon
Pita-bread
- 6 each, whole wheat
Shawarma-Sauce
– see recipe in notes
Lettuce
- Chopped, for garnish (optional)
Tomatoes
- Chopped, for garnish (optional)
Instructions
Step 1
Preheat oven to 400 °F
Step 2
Place chickpeas in a large bowl and mash with a potato masher, until it becomes a rough paste. Add scallions, garlic, cumin, coriander, cayenne, parsley, egg, lemon juice, and baking powder; mix to combine. Refrigerator for 30 minutes.
Step 3
Using your hands, scoop out about 2 tablespoons of the mixture at a time. Shape the falafel into small patties, about 2 inches wide and ½ inch thick. Place each falafel on your oiled pan.
Step 4
Place patties a greased baking sheet. Bake at 400 degrees for 20 minutes, flipping over after 10 minutes to brown on both sides.
Step 5
Serve the falafel with pita bread, lettuce, chopped tomatoes and Shawarma Sauce.
Notes
Falafel mixture can also be mixed in a food processor. Pulse the chickpeas first, then add remaining ingredients.
Shawarma Sauce
- 3/4 cup plain low-fat Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoons minced garlic
- 1 tablespoon fresh mint chopped (or 1 teaspoon dried mint)
- 2 tablespoons fresh dill chopped (or 1 teaspoon dried dill)
- ¼ teaspoon EACH salt and pepper
Place all ingredients in a food processor, process 1 minute. Or simply mix together.