Vegetarians + Falafels are a perfect match ❤ How wonderful is it to be vegetarian and be able to eat a really good sandwich? Let me tell you … it is wonderful. Sometimes a girl just needs a real hearty sandwich. Not the puny wrap filled with lettuce. Not the never ending loaf of bread stuffed with cheese and more cheese and maybe a pepper. Nope, not the weirdo sandwich they serve the vegetarians at all of the luncheons and banquets. A falafel sandwich. A soft fluffy falafel pita stuffed with wonderful veggies, hot sauce, hummus. You are welcome.
Tara’s Tips for Perfect Healthy Homemade Falafel:
Garbanzo beans:
- You can use a can of garbanzo beans for this recipe or you can cook dry beans. To cook garbanzo beans stove-top, you will need to soak them overnight and simmer in a pot of water for 90 minutes. If you don’t soak them, they need to cook for about 3 hours or until soft enough to pierce with a fork. To cook chickpeas in your Instant Pot, place 2 cups dry beans in the pot, 6 cups water, 1 tsp salt (I like Himalayan Pink Sea Salt with this one), press ‘beans’ and adjust time to 40 minutes, when time is up let the steam release naturally. That’s it!
Oat flour:
I use organic oat flour in this recipe. I have tested this with all purpose flour and whole wheat flour, both work perfectly. Use whatever you have on hand. Both work. Don’t skip the flour it is like the glue that binds everything together.
Meal prep:
If you have time or want to prep ahead, make the chickpea mixture ahead of time, form into patties and place in the refrigerator for up to 5 days prior to cooking. This also helps the patties stick together better. I like to make my healthy homemade falafel patties early in the day and bake them at dinner time. Or, you can freeze a batch after cooking. When ready to eat, you can either microwave until warm or heat in a skillet.
How to eat (or serve) falafel:
Stuff them in a warm pita, pile them on top of a salad, dunk them in hot sauce and eat them as is!
If making a traditional falafel sandwich, toss the pita pocket in the oven for a few minutes to make it warm and fluffy. Then, pile the falafel patty, hot sauce, shredded lettuce, thin sliced tomato and/or cucumber, hummus, and a generous dollop of Tzatziki Sauce.
Love Chickpeas? Me Too!
Try one of my other favorite chickpea recipes:
Enjoy!
Healthy Homemade Falafel (Baked not Fried!)
Ingredients
- Two 15 oz cans garbanzo beans (chickpeas) or 3 cups cooked chickpeas
- 1 onion (roughly chopped)
- 1/4 cup fresh parsley
- 2 cloves garlic
- 1 tbsp olive oil
- 2 tbsp fresh squeezed lemon juice
- 2 tsp Cumin Powder
- 1 tsp Salt
- 3 tbsp Oat Flour
- 2 tsp baking powder
Directions
- Step 1 Preheat oven to 375 degrees.
- Step 2 Combine all the ingredients in a food processor, except baking powder and flour.
- Step 3 Pulse until the ingredients are thoroughly mixed together.
- Step 4 Sprinkle the baking powder and flour over the mixture.
- Step 5 Continue to pulse the chickpea mixture, scraping down the sides of the bowl as needed, until fully combined. You have the option here to leave the chickpea mixture a little chunky or to puree it completely. I opt to fully puree.
- Step 6 Scoop 1/4 cup onto a parchment paper or silicone lined baking sheet. I use a silicone baking liner. If you are not using a liner, you will need to thoroughly oil the pan to prevent sticking. Form each scoop into a patty ensuring each patty is roughly the same size to ensure even cooking.
- Step 7 Bake for 30 minutes, flip the falafel patties halfway through. The falafel are fairly delicate and very sticky initially. If one does fall apart, just press it back together. The falafel are done when they are golden brown on both sides and feel dry to the touch with a little give in the middle.
- Step 8 If you like the outside of your falafel a little crispier, warm a large skillet or griddle over medium-high heat, spray or drizzle olive oil, and cook the falafel about 3 minutes on each side until crisped.
- Step 9 Eat immediately or store in a glass airtight container for up to 7 days or freeze for up to 3 months.
❤Did you make this Healthy Homemade Falafel? Love it? Leave a rating + a comment below!
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