Low Sodium Falafel de Lentilles

Elevate your plant-based dining experience with this Low Sodium Falafel de Lentilles, a flavorful twist on traditional falafel that's heart-healthy and bursting with fresh, vibrant ingredients. Made with tender green lentils, fresh parsley, cilantro, and aromatic spices like cumin and coriander, this recipe delivers bold Middle Eastern-inspired flavors while keeping sodium levels in check. Baking these falafel to golden perfection instead of frying makes them both lighter and guilt-free, all while maintaining a crispy exterior and soft, herby core. Perfect for meal prep, these versatile bites can be savored in warm pita wraps, tossed over crunchy salads, or paired with tangy tahini sauce for dipping. Ready in under an hour, this easy-to-make vegetarian dish is ideal for anyone seeking a delicious, low-sodium, high-protein addition to their weekly menu.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Green lentils
• 3 cups Water
• 0.5 medium, chopped Red onion
• 3 cloves, minced Garlic
• 0.5 cup, finely chopped Fresh parsley
• 0.5 cup, finely chopped Fresh cilantro
• 1.5 teaspoons Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground black pepper
• 1 teaspoon Baking powder
• 2 tablespoons All-purpose flour
• 2 tablespoons Olive oil

Directions

Step 1

Rinse the lentils under cold water. In a medium saucepan, combine the lentils with 3 cups of water. Bring to a boil, then reduce the heat and simmer for about 15 minutes or until the lentils are tender but not mushy. Drain any excess water and set aside to cool slightly.

Step 2

In a food processor, combine the cooked lentils, chopped red onion, minced garlic, parsley, cilantro, ground cumin, ground coriander, and black pepper. Pulse until the mixture is well combined and somewhat chunky, being careful not to over-process into a paste.

Step 3

Transfer the mixture to a large bowl and stir in the baking powder and flour. Mix until thoroughly combined. The mixture should be moist but able to hold together when shaped.

Step 4

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

Step 5

Using your hands, form the mixture into small balls or patties, about 2 inches in diameter, and place them on the prepared baking sheet.

Step 6

Brush or drizzle each falafel with olive oil to help them crisp up during baking.

Step 7

Bake in the preheated oven for 10-12 minutes, then flip each falafel over and bake for an additional 10-13 minutes, or until they are golden brown and firm to the touch.

Step 8

Remove from the oven and let them cool slightly before serving. Serve warm in a pita, on a salad, or enjoy on their own with a side of tahini sauce or your favorite condiment.

Nutrition Facts

Serving size	(1084.2g)

Amount per serving	% Daily Value*
Calories	615.6

Total Fat 30.6g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 508.2mg	0%
Total Carbohydrate 67.3g	0%
Dietary Fiber 20.2g	0%
Total Sugars 7.3g
Protein 22.8g	0%

Vitamin D 0IU	0%
Calcium 213.6mg	0%
Iron 12.6mg	0%
Potassium 1268.5mg	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: 43.3%

Protein: 14.3%

Carbs: 42.3%