one of m’s favorite dishes when we go to a mediterranean restaurant is falafel. i usually don’t order it, but i do steal one because it’s flavorful, crunchy and yummy. even though it’s vegetarian, it isn’t really healthy because it’s deep fried — some places deep fry them twice!
well, here’s a healthier version of falafel that is baked, not fried. It’s also a 2-in-1 recipe because it had a previous life as a healthy chick pea salad! have the salad at one meal as a salad and save 2 cups to make falafel for another meal!
you can actually taste the lightness of falafel because it is baked. there is also a nice kick to it with the addition of the crushed red pepper. give it a try – it’s a nice healthy alternative to the deep fried version but with all the flavor!
- 2 cups chick pea salad
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon cumin
- 3 tablespoons flour
- 1 teaspoon baking powder
- Non-stick cooking spray
Preheat oven to 400 degrees F. Place a baking sheet in to the oven.
Combine all falafel ingredients, including the chick pea salad, in the bowl of a food processor fitted with the blade attachment. Pulse mixture until coarsely ground.
Using your hands, form the falafel mixture into balls about the size of walnuts and set aside. If the falafel mixture sticks to your hands dip them in cold water in between rolling each ball.
Remove the baking sheet from the oven and spray with nonstick cooking spray. Place the falafel onto the sheet pan and bake for 15 to 20 minutes, turning halfway through the cooking, to brown on both sides.
Place on a serving platter and serve.
If you would like to enjoy them with a yogurt sauce, see recipe below!
original recipe from Money Saving Meals: Baked Falafel with Yogurt Sauce
- 1/2 cup plain yogurt
- 1 teaspoon hot sauce
- 2 teaspoons freshly chopped flat-leaf parsley
- 1/4 teaspoon ground cumin
Add all the sauce ingredients to a small bowl and combine well!