Low Sodium Falafel
Discover the ultimate Low Sodium Falafel recipe, a heart-healthy twist on a Mediterranean favorite that's big on flavor and light on salt. Made with soaked dried chickpeas, fresh parsley, cilantro, and aromatic spices like cumin and coriander, this baked falafel is crispy on the outside and tender on the inside. Perfect for those watching their sodium intake, this recipe uses no added salt while relying on bold flavors from fresh herbs and garlic. The falafel is oven-baked, making it a healthier alternative to traditional deep-fried versions, and ready to pair with wraps, salads, or creamy tahini sauce. With just a little chilling and baking time, this easy-to-make dish promises to be a crowd-pleasing addition to your weekly meal prep or dinner table!
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Ingredients
- 1 cup Dried chickpeas
- 0.5 Onion
- 0.5 cup Fresh parsley
- 0.5 cup Fresh cilantro
- 3 Garlic cloves
- 2 teaspoons Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Baking powder
- 2 tablespoons Flour
- 2 tablespoons Olive oil or canola oil
Directions
Step 1
Rinse and soak the chickpeas in a large bowl with plenty of water overnight, or for at least 8 hours. Drain and rinse them well before using.
Step 2
In a food processor, combine the drained chickpeas, onion, parsley, cilantro, and garlic. Pulse until the mixture is finely chopped but not pureed. Scrape down the sides as needed.
Step 3
Add in the cumin, coriander, black pepper, baking powder, and flour. Pulse to mix until the mixture just holds together and is uniform in texture. Avoid over-processing to keep some texture.
Step 4
Transfer the falafel mixture to a large bowl and cover. Let it rest in the refrigerator for at least 30 minutes to help it firm up.
Step 5
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly oil it.
Step 6
Using your hands or a small cookie scoop, shape the falafel mixture into small patties or balls, about 2 tablespoons each, and place them on the prepared baking sheet.
Step 7
Brush the tops of the falafel lightly with olive oil or canola oil.
Step 8
Bake for about 10 minutes, then flip the falafel and bake for another 10 minutes, or until both sides are golden brown and crispy.
Step 9
Serve the falafel warm with your choice of wrap, salad, or tahini sauce.
Nutrition Facts
| Serving size | (348.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1099.5 |
| Total Fat 41.0g | 0% |
| Saturated Fat 5.2g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 530.9mg | 0% |
| Total Carbohydrate 149.3g | 0% |
| Dietary Fiber 38.1g | 0% |
| Total Sugars 24.7g | |
| Protein 43.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 347.2mg | 0% |
| Iron 19.1mg | 0% |
| Potassium 2291.0mg | 0% |
Source of Calories