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.
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.
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!
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.
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.
Baked Falafel Recipe
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.
Nutrition
What about you?
- Have you tried falafel before?
- What is a favorite dish you try to recreate?
Aqua
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?
Sam
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.
Maggie
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.
Sam
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/
Sherry
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.
Elaine
Wow!! Looks good! Thanks for sharing on My 2 Favorite Things on Thursday!! Hope to see you again tomorrow!! Pinned!
Joy @ Joy Love Food
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!
Nicole
That looks like another perfect recipe! Thank you for sharing!
Carlee
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!
Jess @hellotofit
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!
Somer
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! 🙂
nibbles by nic
I’m in LOVE with falafel and have always wanted to try and make it! This baked version looks amazing!
Levan @ MyWifeMakes.com
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. 🙂
Julia
Falafel is the best. I love your version. This wrap is so up my alley. <3
pam (Sidewalk Shoes)
I love falafel and I can’t believe I haven’t tried it in a pizza!
Adriana Martin
What a delicious recipe, I am a falafel fan and never would have thought of adding the lentils and doing it baked, genius!
Adriana Martin
I absolutely love falafel what a great idea of making it with lentils and baked, genius!
GiGi Eats
I wonder if this would work without the lentils! Cause it sounds awesome, I just can’t do lentils!!
Cara's Healthy Cravings
I adore falafels! I love making a big batch to have on hand, I usually eat them on top of my salads, yum!
lindsay Cotter
oh we so need a falafel party!!! i’m obsessed with the GF ones from HEB! can you deliver. I got the hummus! haha
Sam
Sounds like a party!!
Rebecca @ Strength and Sunshine
Baked is the only way I ever make Falafel! And I love that you added lentils! Totally legume it up!
Sam
Yes, these were so filling, Dave even loved them 🙂
Nicole @ Foodie Loves Fitness
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!
Sam
Isn’t it crazy how food can do that! Love that you had falafel in Miami, I bet it was fantastic!
Deborah @Confessions of a mother runner
I love to make my own falafel. So easy and healthy
Sam
I bet you have some awesome recipes!! We could have a total veggie fest!
amanda brooks
LOOOOOVE me some falafel!! great recipe
Lauren @ The Bikini Experiment
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!
Sam
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 🙂
rachel @ athletic avocado
I am in love with falafels! Love how you made these with lentils too! Thanks for sharing 🙂