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Healthy Baked Falafel Recipe

Healthy Baked Falafel Recipe

Healthy Baked Falafel

Chickpea falafels are a great source of vegetarian protein, but the traditional deep fried version makes them high in fat. This baked falafel version contains significantly less fat, while still being deliciously crispy on the outside and tender on the inside.

Makes 12-15 patties

Ingredients:

Falafel

  • 2 cups dried chickpeas (rinsed and soaked)
  • 1 onion, chopped
  • 3 garlic cloves, chopped
  • ½ cup fresh parsley, chopped
  • ½ cup fresh coriander, chopped
  • 1 tsp baking powder
  • juice and zest of 1 lemon
  • 1 tsp cumin
  • ¼ tsp salt and black pepper
  • 1 tsp baking powder
  • 1 tbsp plain flour
  • oil spray

Tahini sauce

  • 4 tbsp yoghurt
  • juice of 1 lemon
  • ½ tsp dried herbs
  • 2 tbsp tahini*

Salad suggestions:

  • Tomatoes, cut into wedges
  • Fresh or pickled cucumber, sliced
  • Red onion, thinly sliced
  • Bunch of lettuce leaves, chopped
  • Fresh mint, chopped
  • Lebanese bread, to serve

Instructions:

  1. Preheat oven to 180. Place baking paper on the oven tray and spray lightly with oil.
  2. Combine all the falafel ingredients in a food processor. Blitz to form a grainy (not smooth), well-combined mixture.
  3. Take a spoonful of falafel mixture in your hands and roll it to form a ball. Place falafel on a baking tray and press gently to flatten the bottom. Make sure falafel balls are roughly the same size.
  4. Spray oil over the falafel ball and bake in the oven for 20-25 min, turning them halfway.
  5. Meanwhile, make the tahini sauce by combining all the ingredients in a bowl.
  6. Serve falafel patties on Lebanese bread with salad and tahini sauce.

Handy tips:

  • Bake the falafel right away or refrigerate for up to 5 days in a sealed container.
  • Use canned chickpeas if it’s more convenient.
  • *Tahini is a paste made from sesame seeds. It is available in most supermarkets or Middle Eastern grocers.

This recipe was developed by our paediatric dietitian, Delfa Kaabi. Delfa understands the challenges of feeding young children and the need for easy to implement practical recommendations. Delfa loves nothing more than seeing children thrive to their fullest growth and developmental potential.

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