Spring is finally here and your body is likely craving something fresh and light. It is the perfect time for a healthy reset after a long winter.
This baked falafel recipe delivers all the crunch you love without the heavy oil. It is a simple, protein-packed meal that your whole family will enjoy. You can have dinner on the table in under an hour.
Why This Recipe Is a Winner
Most falafel is deep-fried, but this version is baked to perfection. It uses hemp hearts to boost the protein and add a nutty flavor. This makes it a great choice for a nutritious healthy reset.
You will love how well these store for your weekly lunches. They stay firm and tasty even after a few days in the fridge. It is a budget-friendly way to feed a hungry crowd.
Simple Cooking Method
Making falafel from scratch might seem intimidating, but it is actually very easy. Your food processor does almost all the hard work for you. You just pulse the ingredients until they reach a coarse texture.
There is no messy frying or splattering oil to clean up later. Simply shape the mixture into small patties and let the oven do the rest. Even beginner cooks can master this recipe on the first try.
Ingredients You’ll Need
This recipe uses fresh herbs and simple pantry staples you likely have on hand.
- 2 cups dried chickpeas, soaked overnight and drained
- 1/2 cup hemp hearts
- 1 cup fresh Italian parsley, chopped
- 1 cup fresh cilantro, chopped
- 1 small yellow onion, diced
- 4 cloves garlic, minced
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 1 teaspoon sea salt
- 1/4 teaspoon cayenne pepper
- 1 teaspoon baking powder
- 2 tablespoons extra virgin olive oil
- 1/2 cup tahini paste
- 3 tablespoons lemon juice
- 2 tablespoons warm water
Step-by-Step Directions
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Combine soaked chickpeas, hemp hearts, parsley, cilantro, onion, garlic, cumin, coriander, salt, and cayenne in a food processor.
- Pulse until the mixture is finely minced but not pureed, maintaining a coarse texture.
- Transfer the mixture to a bowl and fold in the baking powder.
- Form the mixture into 16 uniform balls or slightly flattened patties, approximately 2 tablespoons each.
- Place on the prepared baking sheet and brush the tops generously with olive oil.
- Bake for 25 to 30 minutes, flipping the falafel halfway through, until the exterior is golden and crisp.
- In a separate bowl, whisk together the tahini paste, lemon juice, and warm water until a smooth sauce forms.
- Serve the baked falafel immediately with the tahini sauce.
Best Ways to Enjoy It
Serve these warm and crispy falafels inside a toasted whole-wheat pita. Add some sliced cucumbers, juicy tomatoes, and a drizzle of the creamy tahini sauce. It creates a beautiful and colorful plate for any spring lunch.
For a lighter option, place them over a bed of fresh mixed greens. Pair them with a side of lemon-herb quinoa for extra staying power. Pack these into containers for a stress-free meal prep solution.
How to Store Leftovers
Keep your leftovers in an airtight container in the fridge for up to four days. They are wonderful for a quick grab-and-go lunch during the week. You can also freeze the baked patties for up to two months.
To get that signature crunch back, reheat them in the oven at 350°F. Avoid using the microwave, as it can make the falafel feel soft. A few minutes in an air fryer also works perfectly.
Tips for Best Results
- Do not use canned chickpeas or the mixture will be too mushy.
- Always use dried chickpeas that have soaked for at least 12 hours.
- Pulse the food processor carefully to avoid making a smooth hummus paste.
- Keep the patties uniform in size so they all cook evenly in the oven.
- Add a squeeze of fresh lemon over the falafel right before serving.
- Brush the tops with plenty of olive oil for the best golden crust.
- Make the tahini sauce a day early to save time on busy nights.
Ways to Switch It Up
- Add a handful of fresh mint for a cooler spring flavor.
- Swap the cayenne for red pepper flakes if you want more heat.
- Stir in some sesame seeds before baking for extra texture.
- Make mini-falafels to serve as a fun party appetizer for guests.
Common Questions
Can I use canned chickpeas?
I do not recommend canned chickpeas for this specific recipe. They contain too much moisture and will cause the falafel to fall apart. Soaking dried beans is the secret to success.
Are hemp hearts necessary?
Hemp hearts add a wonderful boost of protein and healthy fats. If you don’t have them, you can leave them out. However, they really help create a satisfying, filling meal.
I hope this fresh and healthy recipe brings a little sunshine to your kitchen this week. It is a wonderful way to nourish your body while enjoying a delicious, homemade meal.
— Katie Wood
Ingredients
- 2 cups dried chickpeas, soaked overnight and drained
- 1/2 cup hemp hearts
- 1 cup fresh Italian parsley, chopped
- 1 cup fresh cilantro, chopped
- 1 small yellow onion, diced
- 4 cloves garlic , minced
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 1 teaspoon sea salt
- 1/4 teaspoon cayenne pepper
- 1 teaspoon baking powder
- 2 tablespoons extra virgin olive oil
- 1/2 cup tahini paste
- 3 tablespoons lemon juice
- 2 tablespoons warm water
Instructions
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Combine soaked chickpeas, hemp hearts, parsley, cilantro, onion, garlic, cumin, coriander, salt, and cayenne in a food processor.
- Pulse until the mixture is finely minced but not pureed, maintaining a coarse texture.
- Transfer the mixture to a bowl and fold in the baking powder.
- Form the mixture into 16 uniform balls or slightly flattened patties, approximately 2 tablespoons each.
- Place on the prepared baking sheet and brush the tops generously with olive oil.
- Bake for 25 to 30 minutes, flipping the falafel halfway through, until the exterior is golden and crisp.
- In a separate bowl, whisk together the tahini paste, lemon juice, and warm water until a smooth sauce forms.
- Serve the baked falafel immediately with the tahini sauce.
