Oven Baked Falafel

Falafel has been popping up all over the place and rightly so.  It’s yet another yummy way to enjoy the versatile chick pea.  Falafel hails from the Middle East and is made using mashed chickpeas with herbs and spices which are then formed into balls or patties and then fried. They are a great protein source that can be used…

…in a pita with chopped spinach, red onion with a drizzle of lemon yogurt sauce

….over some salad greens topped with parsley, feta and your favorite dressing

…with a bowl of riced cauliflower and grilled vegetables

However, deep fried falafel doesn’t always agree with my stomach (or my waistline).

The one advantage of frying is it helps keep the falafel together with it’s protective outer shell.  When you bake them, they can be dry, which I found out after my first try. Adding a little liquid, a little baking soda and pulsing the mixture to the right consistency is key.

Also I like to put them directly on a dark pan so they get toasty brown and then before I flip them, I brush them with a bit of oil.

These are different than my white bean meatballs as the chick pea is a little coarser while the white bean tends to be creamier and softer.

Recipe – Makes 10-12 Patties

1 can of chickpeas, drained, juice reserved

1 garlic clove

1/2 cup of loose cilantro leaves

Lemon wedge

1 teaspoon of cumin

1/2 teaspoon of onion powder

1/4 teaspoon of salt

1/4 teaspoon of baking soda

Preheat oven to 375 degrees

Blend garlic in food processor.  Add the chick peas, cilantro, lemon, cumin, onion powder and salt and pulse until combined but still a bit coarse. Add baking soda and 1 tablespoon of reserved chick pea liquid.  Pulse again until mixture has some creaminess.

Roll into small balls (if it crumbles in your hand, you need to add more liquid). Prepare a cookie sheet with nonstick spray or one tablespoon of oil.  Add the balls to the cookie sheet and flatten each slightly. Bake for 10 – 15 minutes. Remove from oven. Brush the tops with oil or nonstick spray and then flip each patty (carefully) and return to oven. Bake for an additional 10 -15 minutes until golden brown.