Craving a delightful and nutritious meal? These Baked Green Herb Falafel are a fantastic addition to your collection of Healthy Chickpea Recipes. You’ll love how easy they are to make and how much flavor they pack into each bite.
Key Ingredients & Substitutions:
- Dried Chickpeas: Canned chickpeas work in a pinch, but dried provide the best texture.
- Fresh Herbs: A mix of parsley and cilantro is ideal. You can adjust the ratio to your preference.
- Onion & Garlic: Essential for flavor. Shallots can be used instead of onion.
- Baking Powder: Helps achieve a lighter texture.
- Olive Oil: For binding and baking.
Ingredients:
Main:
- 1 cup dried chickpeas, soaked overnight
- 1/2 cup fresh parsley, roughly chopped
- 1/2 cup fresh cilantro, roughly chopped
- 1/2 small yellow onion, roughly chopped
- 3 cloves garlic, minced
- 2 tablespoons all-purpose flour (or gluten-free flour blend)
- 1 teaspoon baking powder
- 2 tablespoons olive oil, plus more for brushing
- Salt to taste
- Black pepper to taste
Optional:
- 1/2 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper (for a little kick)
How Much Time Will You Need?
- Total Time: 45 minutes (plus overnight soaking for chickpeas)
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 280 calories
- Tools Needed: Food processor, baking sheet, mixing bowl
Step-by-Step Instructions:
1. Prepare Your Chickpeas
After soaking your dried chickpeas overnight, drain and rinse them thoroughly. You want them completely dry for the best falafel texture.
2. Blend the Falafel Mixture
In a food processor, combine the soaked chickpeas, fresh parsley, cilantro, onion, and garlic. Pulse until the mixture is finely chopped but not a paste.
3. Add Remaining Ingredients
Transfer the mixture to a large bowl. Stir in the flour, baking powder, olive oil, salt, pepper, and any optional spices like cumin or cayenne pepper. Mix well until everything is evenly combined.
4. Form Your Falafel
Using your hands, shape the mixture into small, flat patties or balls, about 1-1.5 inches in diameter. Arrange them on a baking sheet lined with parchment paper.
5. Bake to Perfection
Brush the tops of your falafel with a little extra olive oil. Bake in a preheated oven at 400°F (200°C) for 20-25 minutes, flipping halfway through, until golden brown and cooked through.
Variation Ideas:
- Add a pinch of dried mint for an extra layer of freshness.
- Incorporate finely chopped bell peppers into the mixture for added color and sweetness.
- For a spicier kick, add a pinch of red pepper flakes to the mix.
- Try a different herb combination, like dill or basil, to explore new flavors in your Healthy Chickpea Recipes.
Storage Instructions:
Store leftover Baked Green Herb Falafel in an airtight container in the refrigerator for up to 3-4 days. You can reheat them in the oven at 350°F (175°C) for 10-15 minutes, or in a toaster oven, until warmed through.
Frequently Asked Questions (FAQ):
Can I use canned chickpeas?
Yes, you can, but the texture might be softer. Drain and rinse them very well, then pat them dry before processing.
What should I serve with these falafel?
They are delicious in pita bread with hummus, tahini sauce, fresh vegetables, or as a component of a salad bowl.
Can I fry these falafel instead of baking?
While this recipe focuses on baked falafel for a healthier option, you can shallow fry them in a pan with a little oil until golden brown.
Are these falafel gluten-free?
If you use a gluten-free flour blend, then yes, they will be gluten-free.
Why are my falafel falling apart?
Ensure your chickpeas are completely dry, and you’ve processed the mixture enough for it to bind without becoming a paste. Adding a little more flour (1 tablespoon at a time) can help.
Can I prepare the mixture ahead of time?
You can prepare the mixture up to one day in advance and store it in an airtight container in the refrigerator. Form and bake just before serving.