As a rich source of vitamins, minerals and fiber, chickpeas may provide a variety of health benefits. She is the author of four cookbooks First Bites: Superfoods for Babies and Toddlers, The Healthy Air Fryer Cookbook, The Healthy Instant Pot Cookbook and Healthy Quick and Easy Smoothies. Combine the chickpeas, garlic, onion, parsley, olive oil, flour, baking powder, lemon juice, cumin. If you want to make healthy falafels, you can replace the white pita with a whole-grain pita. Made with quinoa, roasted vegetables, greens and of course, baked falafel this vegan and gluten-free recipe makes a … This Healthy Baked Falafel Recipe Is in My Lunch and Dinner Meal Rotation for Years Now. Baking Falafels is easier and less messy! They're a delicious lunch served with flatbreads, dips and salad, can be popped into lunch boxes and are brilliant for baby led weaning. Yet, it’s typically deep-fried in oil, which raises its fat and calorie content. Falafel is high in many micronutrients and a good source of fiber and protein. This classic dish is loaded with fiber- and protein-packed chickpeas, but is it good for you? Healthy & Delicious Baked Falafel is the best vegan falafel recipe I’ve found! Find out which options are healthy and why. Add chickpeas, onion, garlic, oil, parsley, lemon juice, cumin, coriander, salt and cayenne into a food processor and pulse until just combined. I so want to try this baked falafel! Typically flavored with warm, earthy spices like cumin and coriander, falafel can also be flavored with fresh herbs, garlic, onion, cayenne and red pepper flakes. Falafel is all about one special legume – chickpeas! Make a falafel-inspired salad with seasoned, baked chickpeas and tangy yogurt dressing. Katie's Healthy Take: Why Should You Cook With Dried Beans? Additionally, making your own falafel allows you to bake them rather than deep-fry them, which cuts back on excess oil, fat, and calories. This typically involves placing spoonfuls of patties on a sheet and baking for 20–25 minutes at 375 degrees Fahrenheit. These easy falafel are made with canned chickpeas and baked in the oven instead of deep-fried for a nice alternative to the vegan Middle Eastern staple. Is baked falafel healthy? The falafel balls are served with salads, pickled vegetables, hot sauce, and drizzled with tahini-based sauces. A 3.5 ounce serving of deep-fried falafel – no pita or toppings – has roughly 330 calories, 31 grams of carbohydrate, 17.5 grams of fat, 13 grams of protein and 294 milligrams of sodium. Completely delicious but a spray of oil keeps the calorie count down. Last medically reviewed on February 10, 2020. Form the falafel into small balls or flat mini burgers it's up to you. Quick, easy to make and totally delicious, these Easy Oven Baked Falafel are going to be your new favourite recipe… Simply blitz chickpeas and flavourings, shape into balls and bake – that’s it! A 3.5-ounce (100-gram) serving of 6 small patties of falafel contains the following nutrients (1): Falafel also contains small amounts of niacin, vitamin B5, calcium, and many other micronutrients. Well, there is a way to make healthy falafels at home. All rights reserved. This article details 8 benefits of chickpeas. The following ingredients and ratios are used to make about 12 falafel: Here’s a quick overview of how to make falafel: Falafel is easy to make at home and allows you to bake them, which makes them much healthier. Use canned chickpeas and food processor to make things even easier. The best thing about this falafel recipe is that you can achieve crispy, soft and delicious falafels by baking! (Just avoid making the patties too … © 2021 Discovery or its subsidiaries and affiliates. While tahini is perhaps best known as an ingredient in hummus, some may be surprised to learn that it offers several health benefits. Yes! https://www.simplehealthykitchen.com/healthy-oven-baked-falafel Scoop the mixture, form it into small patties, and place them onto the baking sheet. Four to five pieces of traditionally prepared, deep-fried falafel contains about 540 calories and 26 grams of fat, but there is also a whopping 17 grams of fiber and 19 grams of protein. 8 Great Reasons to Include Chickpeas in Your Diet, Is Hummus Healthy? The common accoutrements like tahini sauce, vegetables, pita bread and yogurt will add more calories, but from healthy sources. As such, it may help curb your appetite, support healthy blood sugar, and lower your risk of chronic disease. Is baked falafel healthy? It is traditionally deep-fried in oil, however, which increases the fat and calories involved. Baked Falafel Or Fried Falafel? Healthy and delicious, vegan Baked Falafel is perfect for stuffing in pita pockets or creating scrumptious falafel bowls. 5 from 1 vote To start, it’s a good source of fiber and plant-based protein, two nutrients that work synergistically to help keep you full for longer throughout the day. Falafel is high in many micronutrients and a good source of fiber and protein. Falafel balls may also be eaten alone as a … Healthline Media does not provide medical advice, diagnosis, or treatment. Falafel is great as a sandwich on a pita bread, or served with hummus and veggies. Bake them for another 10–12 minutes, until they are golden and crispy. Along with a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure. This oil-free baked falafel recipe is healthy, quick and kid-friendly. I Tried Oprah’s New Healthy Pizza, and It’s Actually Really Good, Bring on the Cozy Vibes with 6 Healthy Ways to Eat Chili, This Is the One Food I Miss the Most During Whole30, 9 Healthy Sides to Bring to Any Labor Day BBQ, First Bites: Superfoods for Babies and Toddlers, 10 Unexpected Things to Make with a Can of Beans. Place the patties in the skillet; … fat-free stuff, and wheat bread that isn’t 100% wholegrain. Sure, it is easy to grab a can of beans, rinse and drain them and toss them into your recipe, but there are several good reasons to stock up on dried beans. Hummus is delicious, packed with nutrients and incredibly good for you. To start, skip the deep frying. Falafel is full of chickpeas, which are an excellent source of plant-based protein, fibre, and many other nutrients. Although it’s quite popular and packed with healthy ingredients, many people wonder whether it’s truly a healthy dish. Falafel recipes baked can be served a number of different ways, now that you know what’s in falafel, you can already tell that it’s a very healthy recipe. Traditionally falafel is made from chickpeas ground up with herbs such as parsley and cilantro. Bake for 20-25 minutes or until golden brown. The Mediterranean diet, based on the traditional Greek diet, is known for its many health benefits. Sauté falafel in a nonstick pan with a few tablespoons of oil or consider baking it in the oven or air fryer to almost eliminate the need for oil. Alternatively, try making your falafel recipe baked instead of fried to give it a healthy twist and cut down on the fat content of your fritters. Our version is baked rather than fried - crisp on the outside with a soft, moist interior. Heat olive oil in a large, oven-safe skillet over medium-high heat. However, making your own falafel at home can minimize these downsides. 12 delicious ways to use up canned or dried garbanzo beans. Place falafel onto prepared baking sheet and flatten slightly with a fork. Falafel is a dish of Middle Eastern origin that’s especially popular among vegetarians and vegans. Four to five pieces of traditionally prepared, deep-fried falafel contains about 540 calories and 26 grams of fat, but there is also a whopping 17 grams of fiber and 19 grams of protein. Bake the falafel for 10–12 minutes and flip the patties. This article explains 15 health benefits of sesame…. Falafel can be a stand-alone side dish, but it’s commonly served in a pita pocket, flatbread, or as part of an assortment of appetizers called a meze. Baking instead of frying reduces the amount of fat and calories in this falafel recipe! Studies consistently show that people who regularly consume deep-fried foods have a higher risk of obesity, heart disease, diabetes, and cancer (12, 13). 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