BAKED FALAFEL
SERVES 32 FALAFELS
Non-stick cooking spray
3 cups (492 g) (17oz) cooked chickpeas
1⁄4 cup (60 ml) fresh lemon juice
3 cloves garlic, minced
1⁄3 cup (20 g) (0.71oz) packed fresh parsley
1⁄3 cup (5 g) (0.18oz) packed fresh cilantro
1⁄3 cup (53 g) (1.9oz) minced red onion
2 tbsp (32 g) (1.1oz) tahini
1 tbsp (15 ml) toasted sesame oil
1 1⁄2 tsp ground cumin
1 1⁄2 tsp ground coriander
1⁄4 tsp cayenne pepper
1⁄2 tspcant fine sea salt, or to taste
3 tbsp (23 g) (0.81oz) whole wheat pastry flour or all-purpose flour
1⁄2 tsp baking soda
2 tbsp (30 ml) olive oil
NUTRITIONAL VALUES
Calories: 192kcal
Fat: 11.8g (6.8g S.Fat)
Carbs: 52.5g
Protein: 19.2g
Sugar: 3.8g
Sodium: 145mg
METHOD
Preheat the oven to 400°F (200°C, or gas mark 6). Coat 32 cups of two 24-cup mini muffin tins lightly with cooking spray.
In a food processor, combine the chickpeas, lemon juice, garlic, parsley, and cilantro.
Depending on the size of your food processor, consider doing this in two batches. Pulse a few times, stopping to scrape the sides with a rubber spatula: you want a smooth texture but not a paste. The beans should be broken down, but if the mixture is cohesive, it is fine if a few pieces remain.
Place in a large mixing bowl after removing from the food processor. Combine the onion, tahini, sesame oil, cumin, coriander, cayenne pepper, and salt in a mixing bowl. To combine, stir everything together. Stir in the flour and baking soda until thoroughly combined.
1 packed tbsp (18 g) mixture per falafel, shape into a ball, and place in a mini muffin tin. Rep with the remaining mixture. Brush the tops lightly with olive oil.
After 15 minutes, carefully flip each falafel and brush lightly with oil. Bake for 8 minutes more, or until golden brown.
Remove from oven and set aside for 5 minutes before serving.
In a food processor, combine the chickpeas, lemon juice, garlic, parsley, and cilantro.
Depending on the size of your food processor, consider doing this in two batches. Pulse a few times, stopping to scrape the sides with a rubber spatula: you want a smooth texture but not a paste. The beans should be broken down, but if the mixture is cohesive, it is fine if a few pieces remain.
Place in a large mixing bowl after removing from the food processor. Combine the onion, tahini, sesame oil, cumin, coriander, cayenne pepper, and salt in a mixing bowl. To combine, stir everything together. Stir in the flour and baking soda until thoroughly combined.
1 packed tbsp (18 g) mixture per falafel, shape into a ball, and place in a mini muffin tin. Rep with the remaining mixture. Brush the tops lightly with olive oil.
After 15 minutes, carefully flip each falafel and brush lightly with oil. Bake for 8 minutes more, or until golden brown.
Remove from oven and set aside for 5 minutes before serving.
