Crispy Baked Falafel

Introduction

Falafel, a beloved Middle Eastern delicacy, has transcended borders and become a global favorite among vegetarians and food lovers alike. Traditionally made from ground chickpeas or fava beans and a blend of aromatic spices, falafel is deep-fried to achieve that signature crispy exterior and soft, flavorful interior. However, for a healthier alternative that doesn’t compromise on taste or texture, we bring you this recipe for Crispy Baked Falafel. By using the oven instead of oil, this version delivers all the nutty, herbaceous richness you crave, with significantly less fat and calories.

The History

Falafel’s origins trace back to Egypt, where it was originally made with fava beans. Over time, as the dish spread across the Middle East, many regions began using chickpeas instead. The deep-fried balls became a staple street food, often served in pita bread with tahini sauce, pickled vegetables, and fresh herbs. As health-conscious eating gained popularity, bakers and chefs began experimenting with oven-baked versions of falafel, maintaining its beloved flavor while enhancing its nutritional profile. Today, baked falafel stands as a modern, healthier adaptation of a timeless classic.

Ingredients Breakdown

To make crispy baked falafel, you’ll need a combination of legumes, fresh herbs, aromatics, and binding agents. Here’s what each ingredient contributes:

• Chickpeas: The base of traditional falafel, chickpeas provide structure, protein, and a slightly nutty flavor.
• Onion and Garlic: These add depth and savory notes to the mixture.
• Flat-leaf Parsley and Cilantro: Fresh herbs that give falafel its signature brightness and green hue.
• Flour: Acts as a binder to help the falafel hold shape and crisp up in the oven.
• Spices (Cumin, Coriander, Paprika, Salt, and Pepper): These seasonings elevate the flavor, giving falafel its warm, earthy complexity.
• Baking Powder: Optional but recommended for lighter, crispier falafel.
• Olive Oil: A light coating ensures the falafel turn golden and crispy in the oven.

Step-by-Step Recipe

1. Rinse and drain 1 ½ cups of dried chickpeas, then soak them overnight in plenty of water.
2. The next day, drain the chickpeas and pulse them in a food processor until coarsely ground (not pureed).
3. Add one small chopped onion, 2 minced garlic cloves, and a handful of chopped parsley and cilantro.
4. Season with 1 teaspoon each of ground cumin, coriander, paprika, salt, and black pepper.
5. Mix in 2–3 tablespoons of flour and ½ teaspoon of baking powder to help bind and crisp the falafel.
6. Pulse the mixture several times until it comes together into a thick, slightly sticky dough.
7. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
8. Shape the falafel mixture into small balls or patties and place them on the baking sheet.
9. Brush each falafel lightly with olive oil on both sides.
10. Bake for 20–25 minutes, flipping halfway through, until golden brown and crispy on the outside.

Tips

• Make sure to soak the chickpeas overnight—they won’t grind properly if under-soaked.
• Avoid over-processing the mixture; you want a coarse texture for the best bite.
• If the mixture is too wet, add more flour, a tablespoon at a time, until it holds shape.
• Use a cookie scoop or small ice cream scoop to form evenly sized falafel for uniform baking.
• For extra crispiness, finish under the broiler for the last 2–3 minutes of baking.

Variations and Customizations

• Fava Bean Falafel: Substitute half or all of the chickpeas with soaked fava beans for a traditional Egyptian-style falafel.
• Spicy Falafel: Add a pinch of cayenne pepper or chopped jalapeño to the mixture.
• Gluten-Free: Replace regular flour with chickpea flour or almond flour for a naturally gluten-free option.
• Herb-Forward: Increase the amount of fresh herbs for an even greener, more aromatic falafel.
• Cheesy Falafel: Stir in a few tablespoons of nutritional yeast or vegan cheese for a savory twist.

Health Considerations and Nutritional Value

Baked falafel is a nutrient-dense, plant-based food packed with protein, fiber, and essential vitamins. Here’s a quick nutritional snapshot per serving (about 4–5 falafel balls):

• Calories: ~120–150 kcal
• Protein: ~5–7g
• Fiber: ~4–6g
• Healthy Fats: From olive oil and chickpeas
• Rich in: Iron, folate, magnesium, and antioxidants from herbs and spices

Since this version is baked, it contains significantly less fat than traditional fried falafel, making it heart-friendly and suitable for weight-conscious eaters. It’s naturally gluten-free (if using GF flour) and perfect for vegan diets.

Ingredients

• 1 ½ cups dried chickpeas (soaked overnight)
• 1 small onion, roughly chopped
• 2 garlic cloves, minced
• ½ cup fresh flat-leaf parsley, chopped
• ¼ cup fresh cilantro, chopped
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp paprika
• 1 tsp salt
• ½ tsp black pepper
• 2–3 tbsp flour (all-purpose or gluten-free)
• ½ tsp baking powder (optional)
• 2 tbsp olive oil (for brushing)

Directions

1. Soak chickpeas overnight in plenty of water. Drain and rinse well.
2. In a food processor, pulse chickpeas until coarsely ground—not pureed.
3. Add onion, garlic, parsley, cilantro, cumin, coriander, paprika, salt, and pepper.
4. Add flour and baking powder, then pulse until mixture holds together when pressed.
5. Transfer to a bowl and let rest for 10–15 minutes for flavors to meld.
6. Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
7. Shape mixture into small balls or patties and place on the baking sheet.
8. Brush lightly with olive oil on both sides.
9. Bake for 20–25 minutes, flipping halfway through, until golden and crispy.
10. Serve warm with pita, hummus, or tahini sauce.

FAQ

Can I use canned chickpeas instead of dried?

No, canned chickpeas are too moist and soft, which makes it difficult to achieve the right texture. Dried and soaked chickpeas are essential for crispy baked falafel.

How do I store leftover falafel?

Store cooled falafel in an airtight container in the fridge for up to 3–4 days. Reheat in the oven or toaster oven for best results.

Can I freeze baked falafel?

Yes! Freeze falafel on a baking sheet first, then transfer to a freezer-safe bag. Reheat straight from