Baked falafel

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Healthy, baked version of this popular vegetarian dish.

Falafel - the chickpea patties originating from Middle Eastern cuisine - may be the most popular of vegetarian options. They work great in wraps, as a standalone snack, or as a lunch base. Full of flavour and aroma, healthy and ecological - I can think of no better mix.

You'll find the list of ingredients, method and approximate nutritional value below. 

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Ingredients

  • 2 cans of chickpeas (450 g)
  • 2 small onions
  • 4 - 5 garlic cloves
  • 40 g flour (wheat or chickpea)
  • Fresh coriander (appr. 30 g)
  • Fresh parslay (appr. 30 g)
  • Vegetable oil
  • 3 tsp cumin
  • 2 tsp salt
  • 2 tsp dry coriander

Method

  1. Chop the onions.
  2. Crush garlic and mince it.
  3. Fry the onions up on vegetable oil at low heat until translucent. Add the garlic and continue frying for 2-3 more minutes. Set aside to cool.
  4. Add chickpeas, fresh coriander, fresh parsley, spices, salt, flour and cooled down onions and garlic into a food processor. Blend it into a smooth paste, scraping the sides of the bowl from time to time. 
  5. Form the patties and place them onto a baking tray lined with baking paper. Spread a dab of olive oil on each patty.
  6. Bake in a conventional oven preheated to 210 deg C on a top shelf for 20-25 minutes. Then turn the temperature down to 180 deg C, move the tray to middle shelf and continue baking for 20-25 minutes.
  7. Serve with a dip, in a wrap or with bulgur wheat and salad.
  8. Enjoy!
Approximate nutritional value
100 g
  • 206 kcal
  • Carbs: 26 g 
  • Fat: 6 g
  • Protein: 10 g
  • Fibre: 9 g

Serving (assuming 6 servings)

  • 155 kcal
  • Carbs: 20 g 
  • Fat: 5 g
  • Protein: 8 g
  • Fibre: 7 g

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