Deliciously Healthy Oven-Baked Falafel: Your Go-To Vegan Recipe

Discover the incredible taste and health benefits of homemade oven-baked falafel. These crispy, flavorful falafel balls, paired with tangy pickled onions and a creamy tahini sauce, are surprisingly easy to make and an absolute delight to savor. Forget the greasy deep-fried versions – this recipe offers an authentic falafel experience without the guilt or the mess.

This post has been significantly updated and expanded from its original version, first published in February 2018, to bring you even more tips and details for the perfect baked falafel.

Experience the Joy of Homemade Falafel: Healthy, Flavorful, and Effortless

Who doesn’t love falafel? If you’re as passionate about these delightful chickpea fritters as we are, you’re in for a treat! We’re thrilled to share our ultimate recipe for healthy, oven-baked falafel that lets you enjoy this beloved Middle Eastern staple anytime, without a hint of belly discomfort that often comes with traditional fried versions.

For years, the irresistible aroma and taste of falafel were often followed by an unwelcome greasy feeling. That’s precisely why this oven-baked falafel recipe was born. It harmonizes fresh, vibrant ingredients with pantry staples to deliver that authentic, craveable falafel flavor, but in a lighter, healthier form. Get ready to meet your new favorite plant-based meal!

Crafting Your Ideal Mediterranean Plate

Imagine a vibrant, satisfying plate bursting with textures and flavors. Our dream Mediterranean meal features these perfectly golden chickpea falafel balls, complemented by creamy roasted cauliflower hummus, a crisp chopped Israeli salad, luscious homemade baba ganoush, a scattering of tangy pickled red onions, a side of refreshing gluten-free tabbouleh, and a handful of briny olives. It’s a symphony of tastes that will leave you feeling nourished and incredibly satisfied any day of the week.

While I adore building a generous falafel plate, my husband often prefers his falafel tucked into a soft pita pocket, loaded with all the savory fixings and a generous extra drizzle of our creamy tahini sauce. For a lighter, carb-conscious alternative, we often meet in the middle, using crisp butter lettuce or crunchy romaine hearts as a fresh wrapper for these delectable oven-baked falafel. The versatility of these falafel makes them perfect for any meal preference.

Essential Ingredients for Perfect Falafel & Smart Substitutions

Creating truly outstanding falafel begins with quality ingredients. Here’s a breakdown of what you’ll need and how you can adapt the recipe to your pantry or dietary needs:

• Chickpeas: The heart of any falafel. While making them from dried beans yields a firmer texture, canned chickpeas are perfectly acceptable for convenience. Just ensure you rinse them thoroughly to remove excess sodium. Chickpeas are a powerhouse of plant-based protein and fiber, making this meal incredibly satisfying and energizing.
• Fresh Parsley: This aromatic herb infuses the falafel with bright, herbaceous flavor. Whether you use curly or flat-leaf parsley, its nutrient density is undeniable. Parsley is celebrated for being rich in Vitamins A, C, and K, along with powerful antioxidants. It supports bone health, possesses antibacterial properties, and even contributes to cancer prevention.
• Fresh Cilantro: A personal favorite, cilantro adds a unique, zesty note. However, if you’re among those who find cilantro tastes like soap, simply increase the amount of parsley to compensate for its absence.
• Sunflower Seeds: These humble seeds contribute a subtle nutty flavor, a pleasant texture, and a boost of protein and healthy fats to our falafel. Feel free to substitute with any other nuts or seeds you prefer for similar results.
• Garlic: A non-negotiable flavor enhancer, garlic also offers significant health benefits, including anti-inflammatory and immune-boosting properties, and helps in regulating blood sugar. If fresh cloves aren’t available, garlic powder can be used, but avoid garlic salt.
• Shallots: Milder than red onions, shallots provide a delicate onion flavor. Red onions or scallions are excellent substitutes if shallots are hard to find.
• Lemon: We utilize both the zest and the juice for maximum bright, tangy flavor. Lemon provides essential Vitamin C and a crucial acidic balance to the rich ingredients. If fresh lemons are unavailable, 2-3 tablespoons of bottled lemon juice can be used, or a lime (possibly two, depending on size).
• Tahini: For the best results, use a drippy, well-mixed tahini. It imparts a distinctive nutty depth, healthy fats, calcium, manganese, B6, and thiamine. If substituting with another nut or seed butter, ensure it’s thoroughly stirred until smooth and pourable.
• Spices: Cumin and coriander are the foundational spices here, delivering a warm, earthy, and truly authentic falafel taste. A touch of cayenne pepper adds a hint of pleasant warmth.
• Coating Mixture: A blend of almond meal and ground flax seeds creates a delightfully crispy exterior without the need for frying. For those with nut allergies, simply use all ground flax meal for an equally effective coating. This combination ensures your falafel achieve that coveted crispness in the oven.

Why This is The Ultimate Oven-Baked Falafel Recipe

This isn’t just another falafel recipe; it’s designed for perfection and ease. Here’s why you’ll love it:

• Baked, Not Fried: Enjoy all the flavor without the excess oil or the hassle of deep-frying. Our oven-baked method means no greasy falafel balls and no need to stand over a hot stove. It’s a healthier approach that doesn’t compromise on taste.
• Simply Delicious: A carefully balanced blend of fresh herbs, fragrant garlic, and authentic Middle Eastern spices creates an irresistible flavor profile that will tantalize your taste buds. Each bite is packed with aromatic goodness.
• Effortlessly Easy: Let your food processor do most of the hard work! The mixture comes together quickly, and then it’s simply a matter of shaping and baking. Minimal effort for maximum reward.
• Incredibly Versatile: These vegan protein-packed falafel are a culinary chameleon. Serve them in refreshing salads, hearty wraps, vibrant bowls, classic pita pockets, or light lettuce wraps. They adapt beautifully to any meal presentation.
• Deeply Satisfying: Thanks to the robust plant-based protein and fiber from the chickpeas, these falafel will keep you feeling full and energized for hours, without any heavy, dragging feeling. It’s hearty, wholesome, and truly nourishing.

Step-by-Step Guide to Making Oven-Baked Falafel

Creating these delightful falafel is a straightforward process. The falafel mixture comes together rapidly, so ensure your oven is preheated to 450°F (230°C) before you begin. Also, prepare a large, rimmed baking tray by lining it with a sheet of unbleached parchment paper.

In the bowl of a food processor, combine the cilantro, parsley, shallot, garlic, and sunflower seeds. There’s no need to pre-chop the fresh herbs, but do remove any woody stems. Process until all ingredients are uniformly chopped into tiny pieces, ensuring no large chunks of garlic or sunflower seeds remain. This fine texture is crucial for the falafel to hold its shape.

Next, sprinkle the cumin, coriander, sea salt, and a pinch of cayenne pepper over the herb mixture. Zest a fresh lemon directly over the bowl. Pulse the food processor again until all the spices are thoroughly incorporated and evenly distributed throughout the mixture, enhancing the overall aroma and flavor.

Now, squeeze the juice from the lemon into the food processor bowl. Add the drained chickpeas and tahini. Pulse the mixture until the chickpeas are well incorporated, forming a coarse paste that can easily hold its shape. It’s perfectly fine to have some larger pieces of chickpea for texture, but avoid leaving whole ones.

Using a small cookie scoop makes portioning out about 20 falafel balls onto your prepared baking sheet incredibly easy. If you don’t have a scoop, simply use two tablespoons – one to scoop the mixture and the other to gently push it onto the tray.

Lightly wet your hands and roll each falafel portion into a smooth, golf-ball-sized sphere. For a different presentation, you can also gently press them into flatter, mini-burger-like patties. In a shallow bowl, combine the almond meal and ground flax meal. Using a spoon or two, gently roll each falafel ball in this mixture until it’s evenly coated. This coating is key to achieving a beautifully crispy exterior. Place the coated falafel back on the prepared baking tray, ensuring they are spaced apart.

Bake the falafel in your preheated 450°F (230°C) oven for 15 minutes. Then, carefully roll the falafel balls to their other side and continue baking for an additional 10 minutes, or until they are golden brown and crisp on the outside, yet tender and moist on the inside. This two-stage baking ensures perfect texture. Don’t worry if some of the coating flakes off onto the parchment paper; these crispy crumbs are delicious and can be sprinkled over your falafel plate, or simply discarded with the used parchment.

Perfect Accompaniments: Pickled Onions and Creamy Tahini Sauce

While your falafel bakes to perfection, you have the ideal window to prepare two essential components that elevate this meal: tangy pickled onions and luscious tahini sauce. These additions provide vital contrast and richness to the falafel, making every bite an experience.

For the pickled onions, begin by thinly slicing a red onion and placing the slices into a small, clean jar. In a small saucepan, combine vinegar, water, salt, and maple syrup. Bring this mixture to a boil, then reduce the heat to a simmer, stirring continuously until the maple syrup and salt are fully dissolved. Pour the hot pickling liquid over the sliced onions in the jar, ensuring all the onions are completely submerged. Let them sit at room temperature until you’re ready to serve. These vibrant pickled onions will remain fresh and delicious in the fridge for up to two weeks, adding a delightful zing to countless dishes.

Simultaneously, prepare your tahini sauce. In a bowl, whisk together the tahini, starting with just 2 tablespoons of water, and maple syrup. Gradually add more water, one tablespoon at a time, until you achieve your desired smooth, drippy consistency that can easily be drizzled. The secret to a truly great tahini sauce lies in using “drippy” tahini – meaning the jar has been thoroughly mixed from top to bottom before use. This prevents separation, ensuring a consistent, creamy texture. Garnish your finished sauce with a sprinkle of fresh chopped herbs for an extra touch of freshness and color.

Effortless Falafel Meals: Quick & Delicious Ideas

For a swift and satisfying meal, simply take a crisp leaf of romaine or buttercup lettuce, add a few of your warm falafel balls, garnish generously with those tangy pickled onions, a squeeze of fresh lemon juice, and a lavish drizzle of tahini sauce. This is undoubtedly the quickest way to get these healthy, flavorful falafel into your belly! But don’t stop there – let your culinary imagination run wild. Use whatever fresh ingredients you have on hand (perhaps even a dollop of leftover kimchi!) to customize your falafel experience. These versatile baked falafel balls are designed to be enjoyed in countless delicious ways.

Creative Ways to Serve Your Homemade Falafel:

The beauty of homemade falafel lies in its incredible versatility. Here are some of our favorite ways to enjoy these golden, crispy delights:

• The Classic Mediterranean Platter: Arrange your falafel on a large plate with a colorful array of sides. Think crisp chopped Israeli salad, creamy traditional hummus (or try our unique roasted cauliflower hummus), rich baba ganoush, a generous serving of tahini sauce, those irresistible pickled onions, and a mix of your favorite olives.
• Deconstructed Wraps & Sandwiches: Create a delicious sandwich using warm pita bread or light lettuce cups. Fill them with shredded lettuce, thinly sliced jalapeños for a kick, crunchy pickles, and a generous drizzle of our homemade tahini sauce. Add chopped tomatoes and cucumbers for extra freshness.
• Wholesome Protein with Sides: Serve falafel as a robust plant-based protein alongside your favorite Mediterranean-inspired dishes. Excellent companions include fluffy Mediterranean cauliflower rice, flavorful grilled veggie kabobs, a refreshing ratatouille salad, or a crisp simple green salad with capers.

Debra’s Pro Tips for Falafel Success

• Plan Ahead with Pickled Onions: To save time on busy cooking days, prepare the pickled onions several days in advance. They only get better with time, and a jar can be kept in the fridge, ready to use whenever you need a burst of tangy flavor.
• Tahini Sauce Prep: If you make the tahini sauce ahead of time, it might thicken in the fridge. Before serving, take it out to come to room temperature. If it’s still too thick, whisk in a bit of warm water, one teaspoon at a time, until it reaches your desired drizzly consistency.
• Streamline Your Side Dishes: Reduce your workload by preparing sides like roasted cauliflower hummus or baba ganoush a few days beforehand. Alternatively, feel free to purchase high-quality, store-bought versions – just remember to check the labels for healthy ingredients!
• Convenience of Canned Chickpeas: Don’t hesitate to use canned chickpeas for a speedy meal. They are a fantastic shortcut that helps you get delicious falafel on the table faster.
• Budget-Friendly Dried Chickpeas: If you prefer to save money and enjoy the superior texture, dried chickpeas are the way to go. You can easily cook them in your Instant Pot with our quicker, no-soak method, yielding perfectly tender chickpeas every time.
• Host a Falafel Bar: For a fun and interactive meal, set up a “falafel bar.” Lay out all the baked falafel, various toppings, sauces, and wraps, and let everyone assemble their own personalized bowl, plate, or wrap. It’s a fantastic way to cater to different tastes and dietary preferences.

More Irresistible Vegan Tahini Recipes

Tahini is a versatile ingredient that shines in savory and sweet dishes alike. If you love the creamy, nutty flavor of tahini, explore these other delicious vegan recipes:

• Vegan Tahini Chocolate Chip Cookies (gluten-free)
• Creamy Tahini Caesar Dressing Recipe (vegan)
• Vegan Tahini Brownies
• Green Tahini Sauce

📖 Recipe: Healthy Oven-Baked Falafel

Healthy Baked Falafel

Author: Debra Klein

This healthy plant-based recipe for oven-baked falafel is a game-changer. Tangy pickled onions add layers of flavor, color, and texture, and are surprisingly easy to make. Serve individual falafel with a creamy tahini dipping sauce as a delightful appetizer, or create a fulfilling main dish by serving them in a wrap with various condiments and fillings.

Rated 4.93 out of 5 stars by 14 users.

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Prep Time: 10 mins

Cook Time: 25 mins

Total Time: 35 mins

Course: Main Course

Cuisine: Mediterranean

Servings: 20 Falafel Balls

Calories: 453 kcal

Equipment

• 16oz Wide Mouth Mason Jars
• Small Cookie Scoop
• Microplane
• Citrus Squeezers

Ingredients

Falafel:

• 1 cup parsley
• 1 cup cilantro
• ½ cup raw sunflower seeds
• 1 large shallot, roughly chopped
• 5 cloves garlic
• 1 lemon, zested and juiced
• 1 Tablespoon cumin
• 1 Tablespoon ground coriander
• ½ teaspoon sea salt
• ¼ teaspoon cayenne pepper* (see notes)
• 1 (15-oz) can chickpeas, rinsed and drained
• 2 Tablespoons tahini
• ¼ cup almond meal* (see notes for nut allergy)
• ¼ cup ground flax

Tahini Drizzle:

• ¼ cup tahini
• ¼ cup water (plus more as needed)
• 2 teaspoons maple syrup

Pickled Onions:

• 1 large purple onion, thinly sliced
• ½ cup cider vinegar
• ½ cup white vinegar
• ½ cup water
• 2 Tablespoons maple syrup
• ¼ teaspoon salt

Instructions

Falafel:

1. Preheat oven to 450°F (230°C). Line a rimmed baking pan with unbleached parchment paper.
2. Place parsley, cilantro, sunflower seeds, shallot, and garlic into the bowl of a food processor. Process until everything is finely and uniformly chopped into tiny pieces.
3. Zest the lemon over the processor bowl and sprinkle in the cumin, coriander, sea salt, and cayenne. Pulse again until spices are well mixed into the rest of the ingredients.
4. Juice the lemon over the mixture, then add the rinsed chickpeas and tahini. Pulse until the mixture forms a coarse paste with a few small chunks, ensuring it can hold together easily.
5. In a shallow bowl, mix together the almond meal and ground flax.
6. Using a small cookie scoop, portion out the falafel mixture onto the prepared pan (you should get about 20 falafel). With wet hands, roll each portion into a golf-ball-sized sphere. Drop each ball into the flax mixture, toss to coat evenly, and then place it back on the prepared baking pan, leaving some space between each.
7. Bake for 15 minutes, then carefully turn each falafel ball to its other side. Continue to bake for an additional 10 minutes, or until golden brown and crispy on the outside.
8. Store any extra falafel balls in an airtight container in the fridge for up to a week. Leftovers can be enjoyed cold, at room temperature, or gently reheated on the stovetop or in a 375°F (190°C) oven until heated through.

Tahini Drizzle:

1. In a small bowl, whisk together 2 tablespoons of water with the maple syrup and tahini. Continue to add more water, 1 tablespoon at a time, until the sauce reaches a smooth, pourable consistency.
2. Store the tahini drizzle in an airtight container in the fridge for up to 2 weeks. If it hardens or thickens, set the container in a bath of warm water and whisk, or simply whisk in 1 tablespoon of warm water until smooth again.

Pickled Onions:

1. Thinly slice the purple onion and place the slices into a small glass jar.
2. In a small saucepan, combine the cider vinegar, white vinegar, water, maple syrup, and salt. Bring the mixture to a boil, then reduce the heat to a simmer. Stir continuously until the maple syrup and salt are completely dissolved.
3. Carefully pour the hot pickling liquid over the onions in the jar, ensuring they are all fully submerged. Let the jar sit at room temperature until the onions are ready to serve.
4. Store the sealed jar of pickled onions in the fridge for up to 2 weeks.

Notes

PEPPER: The ¼ teaspoon of cayenne pepper adds a perfect amount of warmth. If you prefer less heat, substitute with ⅛ teaspoon of white pepper or use just a pinch of cayenne for flavor rather than spice.

ALMOND MEAL: For individuals with nut allergies, you can dust the falafel balls with all ground flax meal or another preferred allergy-safe coating mixture.

OPTIONAL WRAPS: Consider serving your falafel in pita bread, crisp butter lettuce leaves, sturdy cabbage leaves, or even collard greens or Swiss chard for a unique wrap option.

OPTIONAL FILLINGS: Elevate your falafel experience with additional fillings such as sliced jalapeños, finely chopped cucumbers, diced tomatoes, a squeeze of fresh lemon juice, thinly sliced cabbage, assorted olives, various chopped greens, or a sprinkle of extra fresh herbs.

FALAFEL SALAD PLATE: For a complete and satisfying meal, serve your baked falafel balls with a side of creamy cauliflower hummus, rich baba ganoush, tangy pickled onions, a fresh Israeli salad, and a selection of assorted olives.

Nutrition Information

Serving Size: 5 falafel balls

Calories: 453 kcal

Carbohydrates: 34g

Protein: 15g

Fat: 28g

Saturated Fat: 3g

Polyunsaturated Fat: 23g

Sodium: 605mg

Fiber: 11g

Sugar: 14g

Note: The nutrition calculations were estimated using online tools. For the most accurate representation of the nutritional information in any given recipe, it is recommended to calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information provided is accurate, complete, and useful for your dietary needs.

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