Heart-Healthy Falafel de Lentilles

Transform your favorite Middle Eastern dish with a nourishing twist in this Heart-Healthy Falafel de Lentilles recipe. Crafted with protein-packed green lentils, a fragrant blend of fresh parsley and cilantro, and warm spices like cumin and coriander, these baked, not fried, falafels are as wholesome as they are flavorful. Perfect for those seeking a low-fat, high-fiber alternative, these crispy-on-the-outside, tender-on-the-inside patties are brushed lightly with olive oil and baked to golden perfection. Ready in under an hour, they’re ideal for weeknight dinners or meal prep. Serve them with a crisp salad, stuffed in warm pita, or paired with a zesty heart-healthy sauce for a balanced, plant-based meal that’s as good for your body as it is for your taste buds.

Nutriscore Rating: 75/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup dry green lentils
• 3 cups water
• 1 medium onion
• 3 large garlic cloves
• 1 cup fresh parsley
• 1 cup fresh cilantro
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1 teaspoon baking powder
• 1 tablespoon lemon juice
• 0.5 teaspoon ground black pepper
• 1 teaspoon salt
• 2 tablespoons extra virgin olive oil

Directions

Step 1

Rinse the lentils under cold water until the water runs clear. Then, add them to a pot with 3 cups of water and bring to a boil. Reduce the heat and simmer for about 15-20 minutes, or until the lentils are tender but not mushy. Drain any excess water and let them cool.

Step 2

While the lentils cook, finely chop the onion and garlic. Roughly chop the parsley and cilantro.

Step 3

In a large mixing bowl, combine the cooked lentils, chopped onion, garlic, parsley, cilantro, cumin, coriander, baking powder, lemon juice, black pepper, and salt.

Step 4

Using a food processor, pulse the mixture several times until it is well combined and slightly sticky. Be cautious not to over-process; the mixture should have some texture.

Step 5

Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.

Step 6

Form the lentil mixture into small balls, about the size of a golf ball, and flatten them slightly to form patties. Arrange them on the prepared baking sheet.

Step 7

Brush or lightly spray the tops of each falafel with a small amount of olive oil to help them crisp up.

Step 8

Bake in the preheated oven for about 20 minutes, flipping halfway through, until the falafel are golden brown and firm to the touch.

Step 9

Serve the falafel warm with a side of salad, in pita bread, or with your favorite heart-healthy sauce.

Nutrition Facts

Serving size	(1224.5g)

Amount per serving	% Daily Value*
Calories	1090.7

Total Fat 31.9g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2900.6mg	0%
Total Carbohydrate 156.9g	0%
Dietary Fiber 27.6g	0%
Total Sugars 12.2g
Protein 57.7g	0%

Vitamin D 0IU	0%
Calcium 351.3mg	0%
Iron 19.6mg	0%
Potassium 2341.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.1%

Protein: 20.1%

Carbs: 54.8%