Baked Falafel
Crispy on the outside and full of flavour on the inside, these homemade falafels showcase the versatility of legumes in everyday cooking. Paired with fresh toppings and a creamy garlic herb sauce, they make for a nourishing and delicious plant-based meal.
Falafel Ingredients:
1 cup dried chickpeas (soaked overnight in fresh water)
1 medium potato (cooked and mashed)
1 cup roughly chopped onion
½ cup chopped parsley leaves (curl leaf or Italian)
½ cup chopped coriander (cilantro) leaves
4 cloves garlic (if pre-roasted use 6 cloves)
¼ tsp black pepper
½ tsp miso paste (white or red - it doesn’t matter)
2 tbsp tahini
½ tsp ground cumin
¼ tsp cardamom
1 tbsp flax meal mixed with 3 tablespoons of warm water
Garlic Herb Sauce Ingredients:
1 cup hummus
2 tbsp tahini
¼ cup water
¼ cup lemon juice
4 tbsp fresh dill (or herb of choice)
2 cloves garlic
Baked Falafel Method:
Wash your hands. Rinse chickpeas. Soak overnight in fresh water in the refrigerator.
Do not use canned chickpeas.
Do not cook the chickpeas.
Do not miss out on the soaking step or you will break your teeth when eating the falafel.
Bake or pressure cook a medium-sized potato. Peel and mash. This can also be done the day before.
Heat your oven to 190˚C. If using an air fryer you do not need to pre-heat.
Mix the flax meal and water and set aside.
In a food processor, add the chickpeas and pulse till roughly broken up (2-3 short pulses). Do not use a blender and do not over-pulse, or you will end up with hummus. Add the onion, herbs, miso, spices and garlic. Pulse 2-3 times.
Add the mashed potato, tahini and flax mixture. Pulse till the mixture starts clumping together.
Line a baking sheet with parchment or silicone mat, or prepare your air fryer according to the manufacturer's instructions.
Use a cookie scoop to scoop out even falafel balls. You can leave the balls round, or squash them into patties with a spatula.
Bake for 15 minutes. Flip over and bake for a further 10-15 minutes or until golden brown.
If using an air fryer, set to 200˚C for 10 minutes, flip and air fry for a further 5-7 minutes.
Use immediately or store in the refrigerator in an airtight container for up to 4 days.
Reheat in an air fryer for 5 minutes at 200˚.
Garlic Herb Sauce Method:
Blend all ingredients except dill.
Chop dill very finely and stir into sauce.
About the author: Green Good Experience
This recipe comes from the Green Food Experience (GFE) book, which guides students in preparing simple, delicious dishes for campus events. Through PAN’s GFE grant, medical students worldwide can access free plant-based food for their events, making nutrition-focused learning more accessible, engaging, and community-driven.