Falafel is a beloved staple in Mediterranean cuisine, known for its bold flavors and satisfying texture. Traditionally deep-fried, this Baked Falafel recipe offers a healthier, plant-based alternative that doesn’t sacrifice taste. By baking instead of frying, you’ll enjoy all the goodness of falafel with less oil and fewer calories—perfect for a nourishing meal or snack.

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Health Benefits in Baked Falafel Ingredients

This recipe is not only delicious but also packed with ingredients that support a healthy lifestyle. Here are the key health benefits of its star ingredients:

1. Chickpeas (Garbanzo Beans):

   • High in Plant-Based Protein: Chickpeas are a fantastic source of protein, essential for muscle repair and growth.
   • Rich in Fiber: Their high fiber content promotes gut health and helps maintain stable blood sugar levels.
   • Packed with Micronutrients: Chickpeas contain iron, magnesium, and folate, which support energy production and overall health.

2. Quinoa:

   • Complete Protein Source: Unlike most plant-based foods, quinoa provides all nine essential amino acids, making it a complete protein.
   • Rich in Antioxidants: Quinoa contains quercetin and kaempferol, compounds that fight inflammation and support heart health.
   • Gluten-Free and Gut-Friendly: It’s a great option for those with gluten sensitivities or looking for easy-to-digest grains.

3. Cilantro, Parsley, and Dill:

   • Rich in Vitamins: These herbs are loaded with vitamins A, C, and K, which support immunity and bone health.
   • Detoxifying Properties: Cilantro, in particular, is known to help detox heavy metals from the body.

4. Gyro Spice:

   • Turmeric (Anti-inflammatory): Reduces inflammation and supports joint health.
   • Cumin (Digestive Aid): Helps stimulate digestion and prevent bloating.
   • Paprika (Rich in Antioxidants): Adds depth of flavor while boosting immunity.

5. Lemon Juice and Zest:

   • Vitamin C Boost: Lemon enhances immunity and improves skin health.
   • Flavor Enhancer: It brightens the overall flavor of the falafel.

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Baked Falafel Recipe

Servings: 6
Prep Time: 60 minutes

Ingredients

• Quinoa, cooked: 125g
• Garbanzo beans: 450g
• Cilantro: 40g
• Parsley: 40g
• Dill: 10g
• Onion: 55g
• Garlic: 20g
• Cumin: 4g
• Gyro Spice: 2g
• Salt: 1g
• Baking powder: 1g
• Lemon juice: 30g
• Lemon zest: 2g
• Tahini: 25g
• Sumac: 2g

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Instructions

1. Prepare Your Ingredients:
   Preheat your oven to 450°F. Line a baking tray with parchment paper.

2. Combine and Process:
   In a large bowl, mix all ingredients except the quinoa. Blend in a food processor until achieving a coarse meal texture. Once processed, fold in the cooked quinoa.

3. Shape and Bake:
   Roll the falafel into 1 ¼-inch balls, pressing lightly as you shape them. Place each ball on the prepared baking tray. Bake for 15 minutes or until lightly browned and set.

4. Serve or Store:
   Serve immediately or cool to room temperature and transfer to a sealed container. These baked falafel can be refrigerated for up to five days.

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How to Enjoy Baked Falafel

This versatile dish can be served in numerous ways:

• In a Wrap: Add falafel to a whole-grain pita with fresh veggies, tahini, and hummus.
• On a Salad: Toss falafel into a bed of greens, cucumbers, and tomatoes for a protein-packed meal.
• As a Snack: Enjoy on its own with a side of tahini or yogurt-based dip.
• As the Main Dish: Paired with our Sweet Potato Hummus and Beet Tabbouleh.

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A Healthier Falafel Option

This Baked Falafel recipe is proof that healthy eating doesn’t mean compromising on flavor. With nutrient-packed ingredients and bold Mediterranean spices, it’s a delicious and wholesome addition to your plant-based recipe repertoire.

Ready to try it out? Let us know how you enjoyed your Baked Falafel by tagging us on Instagram @SweetPeaPlantBased. Your creativity might just inspire someone else to explore plant-based living!