Baked Falafel

Falafel with dressing

Falafel is usually associated with fried foods which is not the type of cooking technique I gravitate to. But, falafel is a fun and delicious food - especially in Israel - and has incredible ingredients in the recipe. So here we are ‘baking’ the falafel instead of frying - give it a try! You still get to enjoy the falafel in pita bread with chopped veggies and sauce - the authentic Middle Eastern way to eat this dish. It’s SO good!

Falafel is plant-based and can be eaten as the main part of your meal or as a side dish. The beans, veggies and sauce offers a fully loaded macro plate of goodies - so you’re covered in the complete meal category - which is our intention at every meal: breakfast, lunch and dinner.

Chickpeas are loaded with protein and fiber. They are considered a legume and has a daily dose of folate and manganese - great for the nervous system and bone health.

Chickpeas - 1 cup chickpeas = 14.5 grams protein, 12.5 grams fiber, 45 grams of carbs, 4 grams of fat, and loads of of micro nurtients

Mise En Place

Recipe:
1 can (15 oz) chickpeas of 1 1/2 cup cooked - rinse and drain
1/2 cup fresh flat-leaf parsley - minced well
1 tbsp olive or avocado oil
3 garlic cloves - minced
2 tbsps freshly squeezed lemon juice
1 tbsp flour - you can use a gluten free flour
1 tsp ground cumin
1 tsp ground coriander - optional
1/2 tsp salt - to taste
1/8 tsp freshly ground black pepper
1/4 cup chopped yellow onion
pinch of cayenne pepper

- preheat oven to 375 degrees
- place all the ingredients in a food processor and pulse until just smooth. Don’t over process the mixture. Keep it slightly chunky. Please taste if you feel it needs more salt. All the ingredients can be eaten raw
- scoop out 10-15 balls, using a small ice-cream scooper or roll balls in hands - wet your hands first. Place on baking sheet covered with parchment paper. If you are not using parchment paper oil the pans well. Parchment paper-lined baking sheets are the way to go!
- bake for 10-15 minutes and flip the falafel balls for another 10-15 minutes. The falafel bals should look golden and cooked through.

Dressing for Falafel - Hummus
Homemade Dressing or Dip:
2 can of chickpeas (2- 15 oz) - drained and rinsed well - or 3 cups cooked
3 tbsp freshly squeezed lemon juice
3 tbsp extra virgin olive oil or water - you need the liquid to use as dressing
2 garlic cloves
2 tsp minced fresh rosemary - optional
1 tsp ground cumin powder
1/2 tsp salt
1/4 tsp freshly ground black pepper
pinch of cayenne pepper
1/4 cup tahini - optional

Hummus - Chickpea dip or topping for your falafel

- place all ingredients in a food processor and blend until smooth
- if you are using as a dip place in a bowl and create an indent in the center
- top with a drizzle of extra virgin olive oil and 2-3 tbsps of minced parsley, oregano or thyme
- if your are using for a sauce on the pita spoon on top of the pocket with all your goodies inside: falafel and chopped salad.

Chopped Salad
1/2 cup thinly sliced radish
1/2 cup chopped cucumbers
1/4 cup chopped red onion
1/2 cup chopped tomatoes
2 tbsp minced fresh cilantro or basil or parsley
optional: mixed greens chopped

I went simple: cucumbers, red onion, parsley, fresh lemon juice and extra virgin olive oil

- combine all the ingredients in a bowl and mix
- toss with your fave dressing: lemon and extra virgin olive oil is perfect
- once the falafel balls are in the pita add the salad in the pita pocket than top with tahini or hummus dressing.

Genia’s Spoon Me Tips:
This recipe calls for chickpeas, although other beans are super acceptable in this recipe. Chickpeas are the typical middle eastern bean in falafel although in Egypt I learned that Falafel was made with fava beans. You can also use canellini/white beans.

Cilantro is an amazing herb - you can replace cilantro with the parsley in the falafel recipe.

Serve the Hummus as a dressing or dip on your falafel in pita or as a dip with pita chips or any chips and crackers. I found an amazing grain free chip at Trader Joe’s made from cassava flour - a starchy root vegetable called a tuber.

I do not add tahini to my recipes, although, Hummus usually includes tahini in the recipe - that’s why my DYI recipe is perfect for my taste buds. It’s my go to protein dip when I’m in the mood, and it’s really easy to create. Make sure you’re prepared with a well stocked pantry.

I like to sprinkle paprika or sumac seasoning over the hummus dip. It gives the dish color, more flavor and it’s gorgeous!

ShalOM and enjoy every bite,
Much love, Genia