Name: Easy Oven Baked Falafel
Prep time: 45 min
Cook time: 35 min
Ingredients: 1 1/2 Cups Chickpeas, cooked (canned is fine); 1 Cup Cilantro; 1 Cup Parsley; 1/4 Cup Whole Wheat Flour; 3 Cloves Garlic; 1/2 Red Onion; 2 Tbs Lime Juice; 1 teaspoon Black Pepper; 1 teaspoon Sea Salt; 1 teaspoon Cumin; 1 teaspoon Basil; 1 teaspoon Oregano; 1/2 teaspoon Nutmeg

Guys, I have a love story to share with y'all today. This story is called "Love at First Falafel".

It all started when I decided to have lunch with my sister at one of our favorite food spots of all time, Mama Pita (which, by the way if you live near Plano, TX and haven't been...quick question: what are you doing?!!). I proceeded to make my usual order as I walked down the aisle of yummy selections, happily telling the server what I wanted.

"Garlic and beet hummus pls, uh, that salad closest to you...no not that one, the other one, yes that one pls, 2 scoops of feta...okay just one more, roasted potatoes, chick..". Suddenly I stopped. I looked up at the menu at a word that I had overlooked every single time I had been there in the past - mainly because I didn't want to butcher the pronunciation and suddenly have everyone stop and laugh at me like "ha, look at this amateur, who even says it like that?!"

I could just picture it in my head, me dropping my tray screaming "don't judge me!" and running out the door to hide in my car. Okay, I know I'm being a tad over dramatic but still.

I stood there, faced with two choices. I could either just order the chicken like I normally did, or I could dig for the courage deep within to order the interesting food with the funky name. "You know what, I'm going to try those little crispy ball things instead today pls" I mumbled. "Huh? You mean the falafel?" the lady yelled back, making it even more apparent that I had just referred to them as the crispy ball things. She placed 4 on my plate and I went to the cashier to pay.

As I sat staring at my delicious Mediterranean platter, falafel staring back at me, I picked one up with my fork and took a bite. Pause. In that moment, the background noise began to fade out, a sort of heavenly like glow began to cast down over me and my falafel and I sat there in pure harmony with the sweet sound of a harp playing in the background. "Falafel" I said ever so softly, "where have you been all my life?"

The falafel just kind of sat there on the fork as if to say "welcome to life, Victoria. This is the true meaning of life."

From that moment on, the falafel and I lived happily ever after, the end. *grabs tissue*

Okay so seriously, on to this recipe. Guys, this oven baked falafel is what needs to be happenin' in your kitchen, right now, today. You're getting mouthfuls of that nicely seasoned, garlicy chickpea center. The earthy green color which is produced by the parsley and cilantro. Little bites that are power packed with protein. This you guys, is a party that your taste buds surely don't wanna miss out on.

Oh! Quick reminder in case you haven't had a chance to check out my Lemon Beet Hummus recipe. I'll be posting a recipe at the end of this week that incorporates BOTH the hummus and this delicious falafel. THIS IS LOVE. ♥

Easy Oven Baked Falafel

45 minPrep Time

35 minCook Time

1 hr, 20 Total Time

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Ingredients

1 ½ Cups Chickpeas, cooked (canned is fine)
1 Cup Cilantro
1 Cup Parsley
¼ Cup Whole Wheat Flour
3 Cloves Garlic
½ Red Onion
2 Tbs Lime Juice
1 teaspoon Black Pepper
1 teaspoon Sea Salt
1 teaspoon Cumin
1 teaspoon Basil
1 teaspoon Oregano
½ teaspoon Nutmeg

Instructions

Add parsley, chickpeas,cilantro, garlic, onion, lime juice, oregano, black pepper, salt, cumin, basil and nutmeg to a food processor and pulse until texture resembles a coarse meal. You may need to stop in between pulses to scrape down the sides and ensure that everything is being blended.
Add whole wheat flour and continue to pulse until mixture forms a sticky dough like texture (you will notice that the mixture slows down in the food processor, this is a good time to stop). Transfer mixture to a bowl and refrigerate for 30 minutes.
Preheat oven to 425 degrees Fahrenheit. Line baking sheet with parchment paper and place tablespoon sized scoopfuls of mixture on the sheet. Gently press down to tops of each falafel. Lightly spray the falafel with cooking spray to ensure a nice, crispy texture when baking. Bake for 30-35 minutes.

https://www.itscheatdayeveryday.com/easy-oven-baked-falafel/

Nutrition Facts

Serving Size 4 Falafel

Servings Per Container 3

Amount Per Serving

Calories 154 Calories from Fat 9

% Daily Value*

Total Fat 1g 2%

Saturated Fat 0g 0%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 737mg 31%

Total Carbohydrate 25g 8%

Dietary Fiber 6g 24%

Sugars 1g

Protein 6g 12%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Comments

Becca says

May 31, 2018 at 3:03 pm

I just discovered your blog today and instantly fell in love! Do you live in Plano?? Because if so: SMALL WORLD. I've been wondering about Mama Pita because I work near the Shops and now I wish I would've gone there instead of Zoe's yesterday for my birthday lunch! Anyway, I can't WAIT to try a bunch of your recipes. I'm TRYING to do the keto thing, but my carb-lover boyfriend makes it hard. Cheers! Looking forward to more!

- Vicci says
  
  August 02, 2018 at 10:56 pm
  
  Becca! 1st: I'm SO sorry that it has taken me this long to reply. I'm in my final two weeks (AAH) of nursing school and to say that my mind has turned to mush is a severe understatement *nervous chuckle* 2nd: YES! I do happen to live in Plano (downtown area) so small world indeed! Mama Pita is one of my favorite go-to's for good, clean eats. But I also do love Zoe's (their kabobs are life). Good luck on your keto journey, you can totes do it! The key is to secretly replace every carby item around with cauliflower - your boyfriend won't even notice the difference! (this may be the optimism speaking) ;-)
  
Melissa says

April 04, 2018 at 3:32 pm

I am obsessed with this recipe! I made it yesterday morning, let it rest while I was at work, and baked them when I got home and they turned out so delicious! I put some in a wrap with garlic sauce and veggies and it was perfection!

lehcar9587Rachel says

March 26, 2017 at 2:50 pm

I'm not seeing the nutritional information. Am I missing it?

- Vicci says
  
  March 26, 2017 at 11:05 pm
  
  So sorry, I'm in the process of revamping the blog so I'm having to go in and update nutritional info for the recipes one at a time. Nutritional info is now available. Thanks for your patience! :)
  
John Steudle says

November 19, 2016 at 10:24 pm

Just came across this recipe; it looks awesome and cant wait to try it. Just a quick question. You highlighted that it was only 154 calories (which is awesome since they aren't being fried), but what I could not find anywhere was the serving size? Is it per falafel or 3 to 4 since that is usually how many are used with a pita? Thanks!

- Vicci says
  
  November 30, 2016 at 12:08 am
  
  John, SO sorry for the snail-paced reply. College has been kicking butt. 154 calories for 4 falafel :)
  
Leah says

September 08, 2016 at 1:20 am

When do the chickpeas get added?

- Vicci says
  
  September 11, 2016 at 11:06 pm
  
  The chickpeas are added in the first step, thanks Leah! :)
  
Camilla @FabFood4All says

July 01, 2016 at 5:31 am

Love these falafels and great that they are extra healthy being oven baked:-)

- Vicci says
  
  July 01, 2016 at 11:28 am
  
  Yes I agree, Camilla. I'm a huge fan of the fried falafel also, but this is a great way to cut back on some of those calories :)
  
Daniela Apostol says

July 01, 2016 at 4:52 am

As much as l love falafels, l must say l've never made some myself. Your recipe looks fantastic, and love the fact that they are baked rather than fried. Healthy and delicious!

- Vicci says
  
  July 01, 2016 at 11:31 am
  
  Thanks, Daniela. This recipe is surprisingly super easy and a great to have falafel all summer long!
  
Brian Jones says

July 01, 2016 at 4:18 am

I've been kicking around 4 or 5 falafel recipes for the last year or so and am not really over the top on any of them just yet, these look great the nutmeg idea is great, I personally use mace which is very similar :)

- Vicci says
  
  July 01, 2016 at 11:35 am
  
  I never thought to use mace but I'm sure that it would add a nice kick! Thanks for stopping by, Brian :)
  
Igor @ Cooking The Globe says

July 01, 2016 at 1:37 am

I love falafel so much. I actually made them for my blog too, just fried them instead of baking. Great recipe!

- Vicci says
  
  July 01, 2016 at 11:40 am
  
  I just checked out your falafel recipe, Igor. Those pita pockets look scrumptious!
  
Karly says

July 01, 2016 at 12:10 am

I love falafel, and this recipe looks fantastic!

- Vicci says
  
  July 01, 2016 at 12:13 am
  
  Thanks, Karly :)

Crispy Oven Baked Falafel

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