Baked Falafel

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Yield: 12 patties


Ingredients:

  • 2 15oz cans chickpeas
  • ½ large red onion, roughly chopped (about 1 cup chopped)
  • 4 cloves garlic, roughly chopped
  • ½ cup loosely packed parsley
  • ¼ cup loosely packed cilantro
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 2 teaspoons cumin
  • 2 teaspoons coriander
  • 1 ½ teaspoons salt
  • 2 teaspoons baking powder
  • ¼ cup all-purpose flour
  • To Serve: Pita, tahini, sliced cucumbers, sliced tomato, shredded lettuce

Directions:

  1. Preheat the oven to 375°F: Brush or rub a baking sheet with a thin layer of olive oil.
  2. Add the chickpeas, onion, garlic, parsley, cilantro to the bowl of a food processor. Sprinkle the olive oil, lemon juice, and spices over top. Pulse until the ingredients are mixed, about 10-12 times, until chickpeas are chopped and all the ingredients are mixed. Taste for seasoning.
  3. Add the baking powder and flour and pulse until mixture forms into a ball when you squeeze it with your hands. Scrape down the sides of the bowl to make sure everything is combined.
  4. Roll the falafel into large balls and press into ½ inch thick patties. Transfer the falafel balls to the baking sheet. Brush the tops with a little more olive oil.
  5. Bake for 25 to 30 minutes, gently flipping the falafel partway through.  When done, the falafel should be golden brown on both sides and feel dry to the touch, but still give a little when you press the middle.
Nutrition Tip: Chickpeas are a great pantry staple to keep on hand. They are an inexpensive, high fibre protein source that does not require a fridge. Using lots of fresh herbs and flavours like lemon, garlic, cumin, and coriander, keep these falafels super flavourful without relying on salt.
For Little Chefs: Kids can help process all the ingredients and form the falafels into patties. When it’s time for lunch, have them make their own falafel pita wraps.