Baked Falafel (Healthy Ramadan 2015)

I’m not going to brag, but my mom makes the best falafel I’ve ever had. I’ve tried falafels in the “Little Arabia” here in Southern California. I’ve had them in Michigan, where they’re also pretty famous. But no restaurant’s falafels compare to the ones my mom makes.


Crispy on the outside, fluffy and soft on the inside…The falafels are not flat or too round…seriously, they’re perfect. But there’s one drawback..and that is that they’re deep fried. Anything amazingly delicious is usually deep fried, though, isn’t it?
 

 

So on my search for a healthy recipe for this week, I came across baked alternatives to fried foods. Like baked egg rolls instead of fried. I thought, why not bake falafels instead of fry them?

 



Falafels are traditionally made with raw garbanzo beans that are soaked overnight. Then they are blended with parsley, onion, and some spices. They’re fried and the insides are left soft while the outside is crispy. 
 

 

Since I knew I would be baking these, I decided to use cooked garbanzo beans so that I didn’t have to worry about undercooked beans. Many recipes often call for refined flour, but since I’m trying to make these as healthy as possible, I used oat flour to bind them together. 
 



These come together pretty quickly in a food processor, and bake very nicely. They’re not as crispy as fried falafels, but they make a pretty good vegetarian burger patty! I also like them in a pita pocket, with some veggies and yogurt sauce.  In addition to the parsley, there’s a little tartness due to lemons and it tastes so good with the cumin and garlic flavor.
Baked Falafel

Yield: 4 large patties

Baked Falafel

Ingredients

  • 1 15-oz can garbanzo beans, rinsed and drained well
  • 1 bunch parsley, about 2 cups chopped
  • 3 large cloves garlic
  • 1 small lemon, juice ( ~2 tsp)
  • Salt and pepper to taste
  • 1 heaping tsp ground cumin 
  • 1/2 tsp onion powder
  • 1/4-1/2 cup oat flour (grind up oats in a blender to make a powder)
  • Olive oil or butter for brushing

Instructions

  1. In a food processor, combine parsley, lemon juice, garlic, salt, and pepper. Blend until a smooth paste is formed.
  2. Add the garbanzo beans and pulse until combined. Don't puree the beans because we want a little texture. 
  3. Mix in the salt, onion powder, ground cumin, and black pepper. Then add the oat flour a little at a time until you can form patties that don't fall apart. 
  4. To make burger patties, divide the dough into four even patties. You could also halve the dough again and make 8 small appetizer patties like I did, to serve with dipping sauce. 

Notes

Serve with a tahini garlic sauce, a yogurt dipping sauce, hummus, or chili garlic sauce. 

For burgers, top with lettuce, tomatoes, pickled beets, tahini sauce, and hummus. Enjoy!

http://allflouredup.com/baked-falafel-healthy-ramadan-2015/


For yesterday’s healthy post, Nutty Cinnamon Oatmeal, click here.
Check back tomorrow for my last post of the #healthyramadan2015 week, for Almond Date Shakes!

4 comments

    • allflouredup says:

      Around 350 Degrees F, until they’re golden brown. i flip them half way, it really depends on your oven but for me it took around 15-20 min!

Leave a Reply