Easy Baked Falafel (With Chickpeas)
This easy Baked Falafel recipe provides a flavourful variation on the traditional deep-fried version. They’re easy to make and use less oil, while still maintaining that delicious crispy exterior and tender interior that falafel are known for.
In This Article
Nutritional Benefits
Falafel is a traditional Middle Eastern street food found in places like Egypt, Palestine, Jordan, and Lebanon. This plant-based dish – primarily made from a mix of pounded broad beans and/or chickpeas along with onion, fresh herbs, spices, and garlic – is a rich source of protein and dietary fibre making it great choice for gut health and blood sugar regulation (1,2).
The legumes in falafel provide us with an abundance of health-promoting nutrients like iron, magnesium, potassium, folate, B vitamins, zinc, and calcium (1). Research indicates that the soluble fibre in chickpeas may help lower cholesterol and support heart health too (3).
Ingredients – What You’ll Need To Make Baked Falafel
This recipe requires very basic ingredients that should be available at your local supermarket. While many traditional recipes call for broad beans, I’ve used chickpeas, as broad beans can be much more difficult to find.
- Dried chickpeas – The starch in the dried chickpeas it what ensures the falafel gel together and get that deliciously crunchy exterior.
- Fresh herbs – This is most often a mix of parsley and coriander however I’ve just used parsley in this recipe.
- Cumin – provides a warm, earthy, and slightly nutty taste that complements the other ingredients.
- Coriander – adds a refreshing citrusy undertone that complements the flavour of the chickpeas.
- Garlic – adds pungency enhancing the overall taste and aroma of the falafel.
- Salt & pepper – to season to your tastes.
If you are able to get broad beans near you feel free to use them! They deliver a slightly different, and mildly bitter flavour profile but one that’s equally delicious.
How To Make Baked Falafel
Many traditional recipes, call for frying but I bake mine instead. This is a great alternative for anyone who’d prefer a lighter version.
- Soak the chickpeas overnight in a large bowl filled with plenty of cold water and 1 teaspoon of lemon juice. Cover with a clean tea towel to keep any bugs out.
- Drain the chickpeas then add them to a food processor with the garlic and blend for 5 seconds to break them up.
- Add in the remaining ingredients and blend into a paste. Transfer to the fridge and let the mix chill for one hour.
- Remove the falafel mix from the fridge and form into patties. Brush with olive oil then place on a baking tray lined with baking paper.
- Cook on 190ºC/375ºF for 15 mins, flip them over, brush with olive oil again and cook for another 10.
- Once golden and crispy, serve on a mezze board, in a falafel bowl, or in a pita with salad, pickles and tahini sauce.
And of course, these can be fried if that’s what you prefer, or even cooked in the air fryer. See the notes section of the recipe card below for how to fry or air fry.
Substitutions And Variations
You can substitute for tinned chickpeas if you really must. Just note, the tinned variety contain a lot of moisture and your falafel will be slightly soggy.
The falafel can be air fried however, I’ve found they can stick in my air fryer. With this in mind, I make sure to line the trays with parchment paper. If yours has a non-stick surface you shouldn’t need this. Follow the recipe above then when ready to cook:
- Brush the top of each falafel with olive oil then place in your air fryer with plenty of room around each.
- Air fry on 350ºF/180ºC for 10-15 mins then gently flip, brush with oil, and cook for another 5-10 mins or until golden brown.
Want to make the original? This is my Nana’s version written in my Mum’s cookbook that inspired my recipe.
Tips For Success With This Recipe
Don’t skip on soaking the chickpeas. The success of this recipe relies on that step as it and the blending help to release starch from the chickpeas.
Don’t skip on refrigerating the mix either. Refrigeration thickens starch, which in turn helps the falafel stay together and not turn into a crumbly mess.
Storing/Freezing/Make Ahead
Store any leftovers in an airtight container in the fridge.
To freeze – shape falafel then lay them out on a baking sheet lined with parchment paper with space between each. Place in the freezer, then once frozen, remove and place in an airtight container which can be returned to the freezer. Doing it this way ensures the falafel don’t stick together from being tossed into a container on top of each other.
Make them a day ahead – to do this just soak the chickpeas, make the mix, and form into patties. Place them on a parchment paper lined plate and cover with cling wrap then keep them in the fridge.
FAQ
It’s likely the falafel mix was not rested in the fridge before forming into balls or it’s not well balanced. It may be too wet in which case a little flour will help bind it, or too dry where adding a teaspoon or so of lemon juice will help. It may also be that the beans have not been soaked long enough. They should be left for the full 24 hours.
Generally, yes, though some falafel recipes may include bread. Mine doesn’t though so is gluten free.
More Middle Eastern Inspired Recipes
Baked Falafel Recipe
Equipment
- 1 Food processor
- 1 Oven
Ingredients
- 1.5 cups dried chickpeas (this will yield ~3 cups when soaked)
- 1 bunch shallots (spring onions)
- 1 bunch flat leaf parsley (or a mix of parsley and coriander / cilantro)
- 5 cloves garlic
- 1 Tbsp cumin
- 1 tsp ground coriander
- 2 tsp salt
- Pepper to your taste
Instructions
- Add the chickpeas to a large bowl and cover with plenty of cold water. Add a squeeze of lemon juice then cover the bowl with a clean tea towel and soak for a full 24 hours.
- Drain the water from the chickpeas then add them to a blender with the garlic. Blitz for 5 seconds to break them down.
- Add the beans to a blender and blitz to break them down. Next, add in all the remaining ingredients then blend again to form a paste.
- Add in all the remaining ingredients then blend again to form a paste. Refrigerate in the blender bowl for 1 hour to help the mx firm up and the flavours meld together.
- Preheat the oven to 190ºC / 375ºF then remove the falafel mix from the fridge, and form into round patties. You should get roughly 16.
- Place the falafel on a baking sheet (two if needed) lined with baking paper. Brush the tops with olive oil then move to the oven and bake for 15 mins.
- Flip the falafel over, brush with olive oil again then cook for another 10 mins.
- Serve on a mezze board, in a falafel nourishing bowl, or stuffed into pita bread with some pickles, basic salad ingredients and tahini sauce. These will keep in the fridge for a few days but will taste best when re-heated.
Video
Notes
Nutrition
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Gabby Campbell
Gabby is a degree qualified Naturopath/Nutritionist (BHSc Nat) with a love of all whole foods. She started her Naturopathic career in clinical practice before making the move to recipe development and online education – a result of wanting to combat the misinformation that abounds on the internet about food and health. Whole Natural Kitchen aims to transform the way you think about healthy eating by helping you embrace an abundance of nutritious foods while leaving the health fads behind. MORE ABOUT GABBY