Keywords: Mediterranean, prevent diabetes, prevent cardiovascular disease, vegan, vegetarian, gluten-free, dairy-free, nut-free, peanut-free, oven, healthy
Serves: 4
Prep Time: 30 minutes
Total Time: 50 minutes
Equipment: baking sheet, parchment paper, food processor, spoon, disposable gloves (optional)
Ingredients:
- 1 tablespoon olive oil
- ½ cup dry chickpeas, soaked
- ½ cup onion, chopped
- 1 cup parsley, chopped
- 1 cup cilantro, chopped
- ½ small jalapeño pepper (remove seeds)
- 2 garlic cloves
- 1 tablespoon water
- 1 tsp cumin
- Salt, to taste
- Ground black pepper, to taste
Directions:
- Soak the dry chickpeas overnight.
- When ready to cook, preheat the oven to 375°F. Line a baking sheet with parchment paper and drizzle 1 tablespoon of olive oil on the parchment paper.
- Roughly chop the onion, parsley, cilantro, garlic, and jalapeño. Make sure to remove the seeds from the jalapeño.
- In a food processor, combine the chickpeas, onion, parsley, cilantro, garlic, 1 tablespoon water, salt, and pepper. Blend until smooth.
- Use a spoon to scoop out the mixture. Shape the falafel with your hands, into balls or patties that are about 2 inches wide and ½ inch thick. Place the falafel patties on the baking sheet.
- Bake for 25 to 30 minutes. Halfway through baking, flip the falafels so that each side gets golden.
Variations:
- Use canned chickpeas but add 5 tablespoons of flour to help the falafel patties bind better.
- Add more jalapeño for more spice.
- Serve in a pita bread with chopped cucumber-tomato salad and tahini or hummus.
Notes:
- Keeps for 4 days refrigerated or 6 months in the freezer.
- Store in a sealed container.
- Reheat in the oven.
Nutrition Notes:
- Falafel is a great plant-based source of protein and iron, that is also filled with fiber, vitamin C and vitamin K.
Savings Tip:
- Using dry chickpeas is not only better for the binding of the patties, but is actually cheaper than using canned chickpeas.
Nutrition Facts:
Total Servings: 12 falafel balls
Serving Size: 3 falafel balls
| Amount Per Serving | % Daily Value |
| Calories: 163 calories | 8% |
| Total Fat: 9 g | 13% |
| Saturated Fat: 1 g | 5% |
| Cholesterol: 0 mg | 0% |
| Sodium: 56 mg | 2% |
| Total Carbohydrates: 17 g | 6% |
| Dietary Fiber: 5 g | 21% |
| Added Sugar: 0 g | 0% |
| Protein: 6 g | 12% |
| Vitamin D: 0 IU | 0% |
| Calcium: 62 mg | 6% |
| Iron: 3 mg | 15% |
| Potassium: 131 mg | 4% |