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How to Make Baked Falafel
To reduce the carbohydrates in this recipe, serve the falafel sandwiches in lettuce cups instead of whole wheat pitas.
30 min prep time
8servings
½ pita, 2 pieces of falafel, 2 Tbsps. sauce
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Step-By-Step Instructions:
- Preheat oven to 450 degrees. Line a large baking sheet with a silicon mat or parchment paper. If using parchment paper, coat generously with cooking spray. Set aside.
- In a food processor or blender, add garlic, onion, curry powder, cayenne pepper, cilantro, parsley and olive oil. Blend into a paste.
- Add in garbanzo beans and pulse to chop beans and mix into onion paste. Do not blend the beans into a paste. The falafel should be slightly chunky.
- Add flour, baking powder, salt (optional), and ground black pepper. Pulse until just incorporated.
- Refrigerate falafel mixture for 15-20 minutes. While the falafel is chilling, add yogurt, tahini, garlic and parsley to a small bowl and whisk. Keep yogurt sauce in the refrigerator until ready to use.
- Scoop falafel into balls that are about 2 Tbsps. of mixture (or 1/8 of a cup). Place on baking sheet and repeat to make 16 falafel balls.
- Spray the falafel balls with cooking spray and sprinkle with sesame seeds.
- Bake on the bottom rack of the oven for 15 minutes. Turn the oven down to 350 and move the baking sheet to the top rack. Bake an additional 15 minutes.
- Once the falafel is done baking, stuff two falafel balls into half of a whole wheat pita, add 2 Tbsps. yogurt tahini sauce, 2 slices of tomato and 3-4 slices of red onion.
Nutrition facts
8 Servings
-
Serving Size
½ pita, 2 pieces of falafel, 2 Tbsps. sauce
- Amount per serving Calories 285
-
Total Fat
9g
- Saturated Fat 1.2g
- Trans Fats 0g
- Cholesterol 0mg
- Sodium 370mg
-
Total Carbohydrate
42g
- Dietary Fiber 9g
- Total Sugars 7g
- Added Sugars 0g
- Protein 14g
- Potassium 450mg
- Phosphorous 0mg
Ingredients
garlic (minced)
1 tbsp
small onion (chopped)
1
curry powder
1 tbsp
cayenne pepper
1/4 tsp
cilantro (minced)
2 tbsp
parsley (minced)
1 tbsp
olive oil
1 tbsp
garbanzo beans (chickpeas) (15 oz cans, drained and rinsed)
2
whole wheat or all purpose flour
1 1/2 tbsp
baking powder
2 tsp
salt (optional)
1/2 tsp
black pepper
1/2 tsp
nonstick cooking spray
1
sesame seeds
1 tbsp
Plain Nonfat Greek yogurt (non-fat)
1 cup
tahini
1/4 cup
garlic (minced)
1 tbsp
parsley (minced)
1 tbsp
whole wheat pita (cut in half)
4
tomato(es) (sliced into 8 slices each)
2
red onion (thinly sliced)
1/2
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