Low Sodium Beetroot Falafel

Elevate your falafel game with this vibrant and nutrient-packed Low Sodium Beetroot Falafel recipe! Perfect for those seeking a heart-healthy twist on a classic favorite, these oven-baked patties combine the earthy sweetness of fresh beetroot with protein-rich chickpeas, aromatic spices like cumin and coriander, and a burst of fresh parsley. The mixture is shaped into patties and baked to golden perfection, resulting in a crispy exterior without the need for excessive oil or salt. This flavorful, guilt-free alternative is ideal for meal prep or light lunches and pairs beautifully with whole wheat pita, a crisp salad, or a creamy dollop of tahini or yogurt sauce. Ready in under an hour, this recipe is not only low in sodium but also packed with fiber and antioxidants for a wholesome, satisfying meal the whole family will love.

Nutriscore Rating: 86/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 medium Raw beetroots
• 1 cup Canned low sodium chickpeas, drained and rinsed
• 0.5 medium Onion, finely chopped
• 2 Garlic cloves, minced
• 0.5 cup Fresh parsley, chopped
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 tablespoon Lemon juice
• 0.5 teaspoon Baking powder
• 3 tablespoons Whole wheat flour
• 2 tablespoons Olive oil
• 0.5 teaspoon Ground black pepper

Directions

Step 1

Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.

Step 2

Peel the beetroot and grate it using a box grater or a food processor. Squeeze out excess moisture from the grated beetroot using a kitchen towel.

Step 3

In a food processor, combine the grated beetroot, chickpeas, onion, garlic, parsley, cumin, coriander, lemon juice, baking powder, whole wheat flour, olive oil, and black pepper.

Step 4

Pulse the mixture until it is well combined but still has some texture. Do not over-process.

Step 5

Use your hands to shape the mixture into small balls, about the size of a golf ball, and flatten them slightly to form patties.

Step 6

Place the falafel patties on the prepared baking sheet. Lightly brush or spray the tops of the falafel with a little more olive oil.

Step 7

Bake in the preheated oven for 20-25 minutes, flipping halfway through, until they are golden brown and crispy on the outside.

Step 8

Remove the falafel from the oven and let cool slightly before serving.

Step 9

Serve the beetroot falafel with your choice of sides, such as a fresh salad, whole wheat pita, and a dollop of yogurt or tahini sauce.

Nutrition Facts

Serving size	(626.6g)

Amount per serving	% Daily Value*
Calories	703.1

Total Fat 34.3g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 663.1mg	0%
Total Carbohydrate 85.5g	0%
Dietary Fiber 22.2g	0%
Total Sugars 15.8g
Protein 21.9g	0%

Vitamin D 0IU	0%
Calcium 442.4mg	0%
Iron 16.0mg	0%
Potassium 2278.3mg	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: 41.8%

Protein: 11.9%

Carbs: 46.3%