Heart-Healthy Classic Falafel Patty
Discover the perfect balance of flavor and nutrition with our Heart-Healthy Classic Falafel Patty recipe! Made from protein-packed dried chickpeas blended with aromatic fresh parsley, cilantro, and bold spices like cumin and coriander, these baked falafel patties are a wholesome twist on the traditional fried version. With a crispy exterior and tender, flavorful interior, they’re oven-baked to golden perfection using just a touch of heart-friendly olive oil. Perfectly versatile, these patties can be served warm in a pita with creamy tahini, crisp vegetables, or as part of a vibrant salad. Ready in under 50 minutes and gluten-free by design, this delicious Mediterranean-inspired recipe is a satisfying and nutritious option for anyone seeking a healthy plant-based meal!
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Ingredients
- 1 cup Dried chickpeas
- 1 medium Red onion
- 3 cloves Garlic cloves
- 0.5 cup Fresh parsley
- 0.5 cup Fresh cilantro
- 1 tablespoon Ground cumin
- 1 tablespoon Ground coriander
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Baking powder
- 3 tablespoons Olive oil
- 1 teaspoon Salt
Directions
Step 1
1. Rinse the dried chickpeas well under cold water, then place them in a large bowl and cover completely with water. Soak them overnight, or for at least 12 hours.
Step 2
2. Drain and rinse the chickpeas thoroughly. Add them to a food processor along with the peeled and quartered red onion, garlic cloves, parsley, and cilantro.
Step 3
3. Pulse the mixture until it’s finely ground but not mushy. The mixture should hold together when squeezed but not be pasty. Be sure not to over-process.
Step 4
4. Transfer the mixture to a large bowl. Add cumin, coriander, ground black pepper, baking powder, and salt. Mix well to combine all ingredients evenly.
Step 5
5. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper. Brush with 1 tablespoon of olive oil to prevent sticking.
Step 6
6. Use your hands to shape the chickpea mixture into small balls or patties, about 1.5 inches in diameter. Flatten them slightly for even cooking.
Step 7
7. Arrange the falafel patties on the prepared baking sheet, leaving some space between each.
Step 8
8. Drizzle or lightly brush the remaining olive oil over the tops of the falafel patties for added crispness.
Step 9
9. Bake in the preheated oven for 12 minutes, then flip the patties and bake for an additional 12-15 minutes, or until golden brown and crisp on both sides.
Step 10
10. Remove the falafel from the oven and let them cool slightly.
Step 11
11. Serve warm in pita bread with your favorite toppings such as tahini sauce, lettuce, tomatoes, and cucumbers, or alongside a fresh salad for a complete heart-healthy meal.
Nutrition Facts
| Serving size | (443.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1236.9 |
| Total Fat 57.2g | 0% |
| Saturated Fat 8.0g | 0% |
| Polyunsaturated Fat 4.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2900.1mg | 0% |
| Total Carbohydrate 148.7g | 0% |
| Dietary Fiber 41.1g | 0% |
| Total Sugars 28.1g | |
| Protein 43.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 414.7mg | 0% |
| Iron 21.4mg | 0% |
| Potassium 2479.0mg | 0% |
Source of Calories