Baked Falafel

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)


  • 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


  1. Soak the dry chickpeas overnight.
  2. 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.
  3. Roughly chop the onion, parsley, cilantro, garlic, and jalapeño. Make sure to remove the seeds from the jalapeño.
  4. In a food processor, combine the chickpeas, onion, parsley, cilantro, garlic, 1 tablespoon water, salt, and pepper. Blend until smooth.
  5. 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.
  6. Bake for 25 to 30 minutes. Halfway through baking, flip the falafels so that each side gets golden.


  • 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.


  • 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 calories8%
Total Fat: 9 g13%
Saturated Fat: 1 g5%
Cholesterol: 0 mg0%
Sodium: 56 mg2%
Total Carbohydrates: 17 g6%
Dietary Fiber: 5 g21%
Added Sugar: 0 g0%
Protein: 6 g12%
Vitamin D: 0 IU0%
Calcium: 62 mg6%
Iron: 3 mg15%
Potassium: 131 mg4%