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Home / Recipes / Lunch / Baked Lentil Chickpea Falafel Recipe

Baked Lentil Chickpea Falafel Recipe

Published June 24, 2015. Last updated October 19, 2018 by Samantha Rowland

Gluten FreeVegan

You won’t have any problem filling up on this easy healthy baked falafel recipe.  Bursting with Mediterranean flavors of lemon, parsley and tahini, this easy to make falafel recipe is sure to make a great impression! This version is low fat, vegan, gluten free, and baked to keep them heart healthy and figure friendly.

4.86 from 7 votes
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Falafel Recipe in a wrap with lots of veggies

When I first started eating vegetarian food, I would come visit my dad in Philadelphia. About a year into me deciding to eat vegetarian, he was so excited to take me to the little falafel restaurant he discovered, knowing that the ingredients were all vegetarian. The place was a little hole in the wall but the falafel made such an impression on me that I asked to go there every time I came to visit for the next 5+ years. Living in North Carolina, most of the local restaurants didn’t serve many vegetarian options and there certainly wasn’t full restaurants dedicated to vegetarian food.

Falafel Recipe in a wrap on a plate

I can still remember biting into my first falafel pita. Stuffed with freshly made hot falafel, hummus, cucumbers, and just a touch of lettuce and tomato, the falafel pita was bursting at the seams. And I was in heaven! It was the first time I was really excited to try something new!

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Falafel Recipe Tips

Traditional falafel are deep fried, but I try to limit my consumption of fried foods. Although I do believe in everything in moderation, I am a firm believer that if you can bake it instead, you should. Eating foods with added saturated fats (from things like deep frying) has been linked to increase in (bad) cholesterol. Deep frying food also adds unnecessary calories to a dish. I personally would rather fill my plate with heart healthy avocado than use those calories on fried foods.

Stacked Falafel Recipe

Instead of deep frying foods, I like to add flavor with fresh herbs and spices. What I discovered was that spices and fresh herbs can really transform foods! Bland chickpeas take on a whole new, super tasty life when mixed with cumin, lemon juice, freshly chopped parsley and garlic.

Back to the falafel. Traditional falafel are made from mashed chickpeas, lemon juice, fresh parsley, onions and garlic. I decided to add my own flair to this dish. I added tahini to the falafel base, and also used a combination of chickpeas and red lentils, and the end product made me do a little dance when I took my first bite! This falafel recipe comes together quickly, and just have to bake in the oven before enjoying.

Falafel Recipe in a wrap with lots of veggies

★ Did you make this recipe? Please give it a star rating below!
This Falafel Recipe is low fat, vegan, gluten free, and baked to keep them heart healthy and figure friendly. | www.PancakeWarriors.com

Baked Falafel Recipe

This healthy baked falafel recipe is made from chickpeas and red lentils. This gluten free, vegan, low fat recipe is a great vegetarian or vegan lunch or dinner. Even meat eaters will love this flavorful dish!
4.86 from 7 votes
Print Pin Rate
Course: dinner
Cuisine: Mediterranean
Keyword: Falafel
Prep Time: 15 mins
Cook Time: 35 mins
Total Time: 50 mins
Servings: 4
Author: Samantha Rowland

Ingredients

  • 1 cup dry red lentils - cooked
  • 1 can garbanzo beans - chickpeas drained and rinsed
  • 2 tbs. chopped red onion
  • 2 garlic cloves minced
  • 2 juice of lemons
  • 2 tbs. tahini
  • 1 1/2 tsp ground cumin
  • 1/4 cup fresh parsley - chopped
  • 1 tbs. ground flax
  • 1 tbs. coconut flour
  • 3/4 tsp. salt

Instructions

  • Preheat oven to 400F.
  • Cook red lentils according to package instructions (2 cups of water for about 15 minutes).
  • While lentils are cooking, combine chickpeas, red onion, garlic, lemon juice, tahini paste, cumin and fresh parsley in a food processor. Process until mostly smooth (doesn't have to be perfectly smooth like hummus). Add the ground flax and mix again to combine.
  • Transfer this mixture to a large bowl. Once lentils are done cooking, stir into the chick pea mixture. Add salt and coconut flour. Let sit for 5 minutes.
  • Add foil or parchment paper to a baking sheet. Spray with nonstick spray.
  • Using a large spoon, measure out about a palmful of the chickpea and lentil mixture and form a patty in your hand. Please note, you can also make smaller falafel balls that you can use a 1 tablespoon to measure out.
  • Once all the mixture is on the baking sheet, transfer to oven.
  • Bake at 400 for 20 minutes.
  • To serve, add 2 falafel patties to a pita or flatbread. Add a layer of hummus to one side. Rest the falafel patties on the hummus. Add cucumber, lettuce, tomato, avocado (optional) and optional tahini lemon sauce.

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Nutrition Information

Nutrition Facts
Amount per Serving
Calories
244
Fat
 
5
g
Carbohydrates
 
36
g
Fiber
 
16
g
Sugar
 
2
g
Protein
 
14
g
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.
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What about you?

  • Have you tried falafel before?
  • What is a favorite dish you try to recreate?
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Reader Interactions

Comments

  1. Aqua

    January 29, 2019 at 1:13 am

    Sounds yummy. I’m a bit confused. For the lentils, are you talking about needing a cup of cooked? If so, how much of dry lentils do I need to cook first?

    Reply
    • Sam

      January 31, 2019 at 7:14 am

      Hi there! The recipes states 1 cup dry red lentils and the first step in the instructions is to cook the lentils in 2 cups of water according to the package directions. You could do this step ahead of time if you wanted to.

      Reply
  2. Maggie

    July 15, 2015 at 1:28 pm

    Well, this was advertised as gluten free – so I’m in. However, you recommend serving it in a gluten-filled wrapper! Would love to have a gf wrapper – other than lettuce, which is cold and tiresome after a while – thanks though – can always top a salad with the patty (again, cold, and not ‘hand’ food.

    Reply
    • Sam

      July 19, 2015 at 10:14 pm

      Maggie, you can make your own here is a great recipe: http://www.forkandbeans.com/2014/05/22/gluten-free-vegan-pita-bread/ or you could but the Udi’s gluten free tortillas or you can make your own coconut flour based tortillas like in this recipe: http://againstallgrain.com/2012/01/23/chile-verde-chicken-enchiladas-scd-primal/

      Reply
  3. Sherry

    July 2, 2015 at 7:33 am

    Yum! Sounds and looks like a wonderful wrap. I love the flavor combinations. Thanks for linking up and sharing with us at Funtastic Friday. Hope you join us again this week.

    Reply
  4. Elaine

    July 1, 2015 at 9:55 am

    Wow!! Looks good! Thanks for sharing on My 2 Favorite Things on Thursday!! Hope to see you again tomorrow!! Pinned!

    Reply
  5. Joy @ Joy Love Food

    June 30, 2015 at 9:35 pm

    I love falafel, but have never tried making it at home, this sounds delicious! Thanks for sharing at What’d You Do This Weekend? I look forward to seeing you again next Monday!

    Reply
  6. Nicole

    June 29, 2015 at 12:57 pm

    That looks like another perfect recipe! Thank you for sharing!

    Reply
  7. Carlee

    June 29, 2015 at 8:11 am

    What a fun story that you dad was so excited to take you to a place that he thought you would like and it exceeded expectations! These look amazing!

    Reply
  8. Jess @hellotofit

    June 26, 2015 at 5:33 pm

    5 stars
    I LOVE falafel. I switch off getting a falafel wrap with getting a gyro wrap at our local Mediterranean restaurant. The flavors and spices are so yummy!

    Reply
  9. Somer

    June 26, 2015 at 8:01 am

    5 stars
    I’m a vegetarian too who LOVES falafel!!! I’ve tried to make it before but pretty much failed. haha Thanks for sharing this, it looks delicious! I love the story behind it too about your dad! :)

    Reply
  10. nibbles by nic

    June 25, 2015 at 9:20 pm

    I’m in LOVE with falafel and have always wanted to try and make it! This baked version looks amazing!

    Reply
  11. Levan @ MyWifeMakes.com

    June 25, 2015 at 3:38 pm

    5 stars
    Photos = AWESOME!
    Recipe = AWESOME!
    Makes me want to devour = YES YES YES!
    Samantha, this Baked Lentil Chickpea Falafel looks STUNNING!
    FIVE STARS! And thank you for creating them. :)

    Reply
  12. Julia

    June 25, 2015 at 2:30 pm

    Falafel is the best. I love your version. This wrap is so up my alley. <3

    Reply
  13. pam (Sidewalk Shoes)

    June 25, 2015 at 6:52 am

    5 stars
    I love falafel and I can’t believe I haven’t tried it in a pizza!

    Reply
  14. Adriana Martin

    June 25, 2015 at 2:19 am

    What a delicious recipe, I am a falafel fan and never would have thought of adding the lentils and doing it baked, genius!

    Reply
  15. Adriana Martin

    June 25, 2015 at 2:18 am

    I absolutely love falafel what a great idea of making it with lentils and baked, genius!

    Reply
  16. GiGi Eats

    June 25, 2015 at 12:33 am

    5 stars
    I wonder if this would work without the lentils! Cause it sounds awesome, I just can’t do lentils!!

    Reply
  17. Cara's Healthy Cravings

    June 24, 2015 at 7:02 pm

    I adore falafels! I love making a big batch to have on hand, I usually eat them on top of my salads, yum!

    Reply
  18. lindsay Cotter

    June 24, 2015 at 6:35 pm

    oh we so need a falafel party!!! i’m obsessed with the GF ones from HEB! can you deliver. I got the hummus! haha

    Reply
    • Sam

      June 24, 2015 at 11:11 pm

      Sounds like a party!!

      Reply
  19. Rebecca @ Strength and Sunshine

    June 24, 2015 at 4:45 pm

    Baked is the only way I ever make Falafel! And I love that you added lentils! Totally legume it up!

    Reply
    • Sam

      June 24, 2015 at 11:12 pm

      Yes, these were so filling, Dave even loved them :)

      Reply
  20. Nicole @ Foodie Loves Fitness

    June 24, 2015 at 4:13 pm

    5 stars
    Yes I love falafel! I had an amazing falafel pita while in Miami last month, and now you’ve got me craving it… so I’m bookmarking & pinning this recipe now!

    Reply
    • Sam

      June 24, 2015 at 11:13 pm

      Isn’t it crazy how food can do that! Love that you had falafel in Miami, I bet it was fantastic!

      Reply
  21. Deborah @Confessions of a mother runner

    June 24, 2015 at 3:01 pm

    I love to make my own falafel. So easy and healthy

    Reply
    • Sam

      June 24, 2015 at 11:14 pm

      I bet you have some awesome recipes!! We could have a total veggie fest!

      Reply
  22. amanda brooks

    June 24, 2015 at 9:20 am

    4 stars
    LOOOOOVE me some falafel!! great recipe

    Reply
  23. Lauren @ The Bikini Experiment

    June 24, 2015 at 8:42 am

    Yes I have had falafel and loved it. Love this re-creation. Also, the foil on the wrap is a clever touch. Makes you feel like it’s from a restaurant!

    Reply
    • Sam

      June 24, 2015 at 11:15 pm

      Lauren thanks :) it was a bit of a necessity, I couldn’t get the pita to stay together lol! It did end up turning out great though :)

      Reply
  24. rachel @ athletic avocado

    June 24, 2015 at 7:19 am

    I am in love with falafels! Love how you made these with lentils too! Thanks for sharing :)

    Reply

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