Baked Falafel

Baked falafel is a delightful, healthy twist on a classic Middle Eastern dish, providing a crispy exterior and a tender, flavorful interior. Packed with protein and fiber, it makes for a satisfying and nutritious American lunch option.

Ingredients

• Chickpeas - 240 grams (1 cup, soaked overnight)
• Fresh parsley - 30 grams (1 cup, packed, chopped)
• Fresh cilantro - 15 grams (1/2 cup, packed, chopped)
• Garlic - 2 cloves, minced
• Onion - 50 grams (1/2 medium), finely chopped
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Baking powder - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Whole wheat flour - 30 grams (1/4 cup)

Steps

1. Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
2. In a food processor, combine the soaked chickpeas, parsley, cilantro, garlic, onion, cumin, coriander, salt, black pepper, and baking powder.
3. Pulse the mixture until it is well combined but still slightly chunky, scraping down the sides as necessary.
4. Transfer the mixture to a bowl and stir in the whole wheat flour until fully incorporated.
5. Using your hands, form the mixture into small balls or patties (about 2 tablespoons each) and place them on the prepared baking sheet.
6. Drizzle the falafel with olive oil and bake in the preheated oven for 20-25 minutes, flipping halfway through, until golden brown and crispy.
7. Remove from the oven and let cool slightly before serving.

Nutrition

• Calories: 290
• Protein: 12 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 2 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein, aiding muscle growth and repair.
• High in fiber, promoting digestive health and satiety.

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