Description
This Baked Falafel recipe offers a healthier twist on the classic Middle Eastern favorite, using a blend of chickpeas, fresh herbs, sun-dried tomatoes, and spices. Instead of frying, the falafel are baked to golden perfection, serving as a flavorful and nutritious vegetarian dish paired with a vibrant bulgur and greens salad and creamy tahini dressing.
Ingredients
Scale
Falafel
- 1 can (14.5 ounces) chickpeas
- 2 cloves garlic, minced
- 1 cup parsley
- 1 cup cilantro
- 4 sun-dried tomatoes
- 1 tablespoon olive oil
- 1/2 teaspoon paprika
- 1/2 teaspoon cumin
Salad
- 1/2 cup bulgur, uncooked
- 2 plum tomatoes, diced
- 3 cups spinach, roughly chopped
- 1/2 cup parsley, roughly chopped
Dressing
- Juice of one lemon
- 2 tablespoons olive oil
- 1 clove garlic, minced
- Salt and pepper, to taste
Tahini Sauce
- 1 cup water
- 1/2 cup tahini
Instructions
- Preheat Oven: Preheat the oven to 375 degrees F (190 degrees C) to prepare for baking the falafel.
- Prepare Falafel Mixture: Combine the chickpeas, minced garlic, parsley, cilantro, sun-dried tomatoes, olive oil, paprika, and cumin in a food processor. Blend until the mixture is well combined and sticky enough to form balls.
- Form Falafel: Shape the mixture into small balls about 2 tablespoons each, then press them into disc shapes for even baking.
- Arrange on Baking Sheet: Place the falafel discs on a non-stick baking sheet or a silpat liner to prevent sticking.
- Bake Falafel: Bake the falafel for 15 minutes, then remove and carefully flip each piece. Return to the oven and bake for an additional 10 to 15 minutes until golden brown and cooked through.
- Soak Bulgur: While falafel bakes, combine the uncooked bulgur with 1 cup boiling water in a small bowl. Cover and let it soak for 15 minutes to soften.
- Prepare Salad Base: In a medium bowl, mix together the diced plum tomatoes, chopped spinach, and parsley.
- Make Lemon Dressing: In a small bowl, whisk together lemon juice, olive oil, minced garlic, salt, and pepper until well combined.
- Combine Salad Ingredients: Drain any excess water from the bulgur. Toss the bulgur with the tomato and greens mixture, then add the lemon dressing. Mix gently to combine all flavors.
- Prepare Tahini Sauce: In a small bowl, whisk together the water and tahini until smooth and fully combined to create a creamy tahini dressing.
- Serve: Plate the baked falafel atop the bulgur salad and drizzle with several tablespoons of the tahini sauce for a delicious, balanced meal.
Notes
- Pressing the falafel into discs helps them cook evenly and develop a crisp exterior while baking.
- Soaking the bulgur in boiling water softens it quickly without cooking it on the stove.
- Using sun-dried tomatoes adds a concentrated umami flavor to the falafel mix.
- Adjust seasoning in the lemon dressing with salt and pepper according to taste.
- Leftover falafel can be stored in an airtight container and reheated in the oven for best texture.
