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Lemon Baked Falafels

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The other weekend I decided to upgrade my existing recipe for my lemon baked falafels. This one is actually simpler and tastier! I added less dry ingredients and decide to cook the falafels over a skillet for a few minutes before adding them to the oven to give them a crispy crunchy texture! These new and improved falafels are super satisfying AND healthy. While they are baking in the oven you can smell the aroma of the garlic, parsley, and the other spices used. I could hardly wait to taste test the burgers while they were baking! They were the perfect amount of crispy on the outsides, soft and tender in the middle, and savory. Needless to say, they were a big hit, satisfying, and super filling!

Further Food Commentary:

Chickpeas are one of my favorite sources of protein especially if you're vegetarian or vegan. This is a great way to get your falafel fix without the fried stuff from the corner trucks. Be mindful of the sodium in the recipe and be sure to rinse the chickpeas if you're getting them from the can and not preparing yourself (I know we are all busy). This significantly reduces the sodium right off the bat so no need to worry there. Detox your body and get rid of heavy metals by adding in some fresh parsley and cilantro to your mixture. Not only does this add amazing flavor, it keeps your liver happy.

By Guramrit Khalsa

Lemon Baked Falafels

Stars ( Reviews)

  • Prep Time:20 minutes
  • Cook Time:40 minutes
  • Servings: 4

Ingredients

estimated prep and cook time

1 1/2 cups parsley, chopped
1 cup cilantro, chopped
4 large cloves garlic, minced
Juice of 1 lemon
3 tablespoons extra virgin olive oil
1 15-ounce can chickpeas, well rinsed and drained
1/2 cup GF oat flour or grind together GF oats into flour consistency
1 teaspoon baking powder
2-3 teaspoon cumin
1 teaspoon paprika
1/2 teaspoon cayenne pepper (optional)
sea salt + black pepper to taste

Instructions

1. Pre-heat the oven to 375 degrees. Line a baking sheet with parchment paper and set aside.

2. If you aren’t using oat flour, add the gluten free oats to a food processor and grind until it reaches a flour consistency. Roughly a few minutes. Add the baking powder and set aside in a small bowl.

3. Add parsley, cilantro, minced garlic, olive oil, lemon juice, and the spices to a food processor and mix to combine.

4. Add chickpeas to the mixture and process for a few minutes. You want to leave a little bit of texture to the dough, so do not smooth out the chickpeas. If your food processor is on the smaller side you may have to shake the sides or stop it every few seconds to incorporate the mixture.

5. In a large mixing bowl add the above mixture. Add the oat flour (+baking powder) and mix together with a wooden spoon. At this point, taste test and add more seasoning if needed.

6. Divide the mixture into desired sized patties. I made them into burgers, but have also formed them into bit sized balls to fit in pitas!

7. Over medium high heat, add 1-2 tablespoons of coconut oil. Depending on the size of the pan, add 1 or 2 of the falafels and cook on each side for 4 minutes. The edges will become crispy and start to brown.

8. Add the falafels to the prepared baking sheet and bake for 20 minutes on EACH side. Total time of 40 minutes. Check while they are baking, the longer you leave the falafels in the oven the crispier they will become. Be careful to not dry them out.

9. I usually serve the falafels in a pita pocket, but had recently jumped on the craze of using collard wraps! They make for a lighter meal and give an extra crunch to the falafel! I also like to top mine with onions, salsa, or avocados.

1. Pre-heat the oven to 375 degrees. Line a baking sheet with parchment paper and set aside. 2. If you aren’t using oat flour, add the gluten free oats to a food processor and grind until it reaches a flour consistency. Roughly a few minutes. Add the baking powder and set aside in a small bowl. 3. Add parsley, cilantro, minced garlic, olive oil, lemon juice, and the spices to a food processor and mix to combine. 4. Add chickpeas to the mixture and process for a few minutes. You want to leave a little bit of texture to the dough, so do not smooth out the chickpeas. If your food processor is on the smaller side you may have to shake the sides or stop it every few seconds to incorporate the mixture. 5. In a large mixing bowl add the above mixture. Add the oat flour (+baking powder) and mix together with a wooden spoon. At this point, taste test and add more seasoning if needed. 6. Divide the mixture into desired sized patties. I made them into burgers, but have also formed them into bit sized balls to fit in pitas! 7. Over medium high heat, add 1-2 tablespoons of coconut oil. Depending on the size of the pan, add 1 or 2 of the falafels and cook on each side for 4 minutes. The edges will become crispy and start to brown. 8. Add the falafels to the prepared baking sheet and bake for 20 minutes on EACH side. Total time of 40 minutes. Check while they are baking, the longer you leave the falafels in the oven the crispier they will become. Be careful to not dry them out. 9. I usually serve the falafels in a pita pocket, but had recently jumped on the craze of using collard wraps! They make for a lighter meal and give an extra crunch to the falafel! I also like to top mine with onions, salsa, or avocados.

Nutrition Information

Per Serving:  Calories: 303 ; Total Fat: 14 g; Saturated Fat: 2 g; Monounsaturated Fat: 9 g; Polyunsaturated Fat: 3 g; Cholesterol: 0 mg; Sodium: 837mg; Potassium: 532 mg; Carbohydrate:  36 g;  Fiber: 9 g; Sugar: 5 g; Protein: 11 g
Nutrition Bonus:
 Vitamin C: 67%; Vit A: 59%; Iron: 26%; Calcium: 10%;
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