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How to Make Baked Falafel
To reduce the carbohydrates in this recipe, serve the falafel sandwiches in lettuce cups instead of whole wheat pitas.
30 min prep time
30 min cook time
8servings
½ pita, 2 pieces of falafel, 2 Tbsp. sauce
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Step-By-Step Instructions:
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Preheat oven to 450 degrees. Line a large baking sheet with a silicon mat or parchment paper. If using parchment paper, spray with cooking spray. Set aside.
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In a food processor or blender, add garlic, 1 small onion (chopped), curry powder, cayenne pepper, cilantro, parsley and olive oil. Blend into a paste.
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Add in garbanzo beans and pulse to chop beans and mix into onion paste. Do not blend the beans into a paste. The falafel should be slightly chunky.
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Add flour, baking powder, salt (optional), and ground black pepper. Pulse until just incorporated.
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Refrigerate falafel mixture for 15-20 minutes. While the falafel is chilling, add yogurt, tahini, garlic and parsley to a small bowl and whisk. Keep yogurt sauce in the refrigerator until ready to use.
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Scoop falafel into balls that are about 2 Tbsps. of mixture (or 1/8 of a cup). Place on baking sheet and repeat to make 16 falafel balls.
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Spray the falafel balls with cooking spray and sprinkle with sesame seeds.
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Bake on the bottom rack of the oven for 15 minutes. Turn the oven down to 350 and move the baking sheet to the top rack. Bake an additional 15 minutes.
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Once the falafel is done baking, stuff two falafel balls into half of a whole wheat pita, add 2 Tbsp. yogurt tahini sauce, 2 slices of tomato, 3-4 slices of red onion and ¼ cup arugula.
Nutrition facts
8 Servings
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Serving Size
½ pita, 2 pieces of falafel, 2 Tbsp. sauce
- Amount per serving Calories 240
- % Daily value*
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Total Fat
9g
12%
- Saturated Fat 1g 5%
- Trans Fats 0g
- Cholesterol 0mg 0%
- Sodium 460mg 20%
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Total Carbohydrate
34g
12%
- Dietary Fiber 6g 21%
- Total Sugars 5g
- Added Sugars 0g 0%
- Protein 12g
- Potassium 440mg 9%
Ingredients
garlic (minced)
1 tbsp
onion(s) (chopped)
1 small
curry powder
1 tbsp
cayenne pepper
1/4 tsp
cilantro (minced)
2 tbsp
parsley (minced)
1 tbsp
olive oil
1 tbsp
garbanzo beans (chickpeas) (drained and rinsed)
2 cans, 15 ounces each
whole wheat or all purpose flour
1 1/2 tbsp
baking powder
2 tsp
salt (optional)
1/2 tsp
black pepper
1/2 tsp
nonstick cooking spray
2 sprays, 0.5g
sesame seeds
1 tbsp
Plain Nonfat Greek yogurt (non-fat)
1 cup
tahini
1/4 cup
whole wheat pita (cut in half)
4 whole
tomato(es) (sliced into 8 slices each)
2 large
red onion (thinly sliced)
1/2 small
arugula (washed thoroughly)
2 cup
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