Falafel is usually deep fried, but these baked falafel are cooked in the oven for a low fat (and easier) option.
They may be low in fat but are definitely not low in flavour, these baked falafel are served with an easy tahini sauce.
What are falafel?
Falafel is a popular Middle Eastern dish made from ground chickpeas or broad (fava) beans mixed with herbs and spices, formed into balls or patties, and deep-fried until crispy.
It is often thought that falafel originated in Egypt but the exact origin is unknown. Wherever they originated they have become a traditional Arab food and are eaten throughout the Middle East. In recent years they have gained much popularity all over Europe too.
They may be low in fat but are definitely not low in flavour. Falafel are made from chick peas pureed with the addition of other flavourings including onions, garlic and spices. They can be eaten hot or cold and I particularly like them warm in a wrap for a tasty lunch, or alongside some Turkish meze.
Although the falafels themselves are low fat they are traditionally fried which of course significantly increases the fat content of the finished dish.
These falafels are baked making them a healthier alternative but without compromising on taste.
You will love these falafels because they are
- easy to make
- low fat
- sure to become a family favourite
- vegetarian
How to serve baked falafel
I think they need a little sauce of some kind to counteract any dryness. Here I have served them with a simple tahini sauce which adds a delicious tangy flavour to them.
Tahini is made from ground sesame seeds and can be found in ethnic stores and larger supermarkets. The sauce could not be easier to make and adds a rich nutty flavour.
Falafel are also nice served with some tzatziki and or hummus. Try my Really Easy Tzatziki or my Hummus . A dollop of greek yogurt would also suffice.
Or if you like it spicy, consider adding some hot sauce or chili paste to your falafel for an extra kick.
A little salad and some homemade really easy flatbreads or shop bought flatbreads complete the dish.
Top Tips
- I have used a little egg to bind the mixture together but you can use about 2 tablespoon of water instead although I find this makes them rather fragile.
- To get more colour bake on a heavy non stick baking sheet. You can carefully turn them over about half way through the cooking time to get more colour on the top. I use a palette knife for this.
Baked Falafel
Ingredients
Falafel
- 1½ teaspoon cumin seeds
- 1½ teaspoon coriander seeds
- 1 tablespoon olive oil
- 1 small onion finely chopped
- 1 clove of garlic crushed
- 400 g can chick peas (14oz), rinsed and drained
- handful of flat leaf parsley leaves chopped about 4 tbsp
- salt and freshly ground black pepper
- 1 egg beaten
Tahini Sauce:
- 2 tablespoon tahini
- 1 small clove garlic crushed
- 1 tablespoon lemon juice
- 1 - 2 tablespoon water
Instructions
- Preheat the oven to 200ºC (180ºC) /400ºF/gas 5. Place 1½ teaspoons each cumin and coriander seeds in a heavy based frying pan and dry fry a minute or 2, until lightly toasted and the aromas are beginning to be released. Tip into a pestle and mortar and grind to a powder.
- Heat 1 tablespoon oil in the frying pan and fry the onion for about 5 minutes until softened. Add the crushed garlic clove and fry for further 1 minute. Remove from the heat
- Place the can of drained chick peas, cooked onion, garlic, a handful of chopped parsley and the crushed seeds in a food processor. season with salt and pepper and add half of the beaten egg.
- Process to form a smooth puree adding a little more egg if required to bind the mixture together.
- Form the mixture into balls about the size of a walnut. Flatten slightly and place on a lightly oiled baking sheet.
- Brush the tops lightly with a little more oil then bake for 15 to 20 minutes until piping hot.
To make the tahini sauce
- Meanwhile, mix together the tahini, garlic, lemon juice and water to form a runny sauce and season with salt and pepper.
- Serve the falafel with the tahini sauce drizzled over.
Notes
- I have used a little egg to bind the mixture together but you can use about 2 tablespoon of water instead although I find this makes them rather fragile.
- Save any leftover egg and keep covered in the refrigerator for up to 3 days. Use to glaze pies. Alternatively, freeze for up to 1 month.
- To get more colour bake on a heavy non stick baking sheet. You can carefully turn them over about half way through the cooking time to get more colour on the top. I use a palette knife for this.
- The falafel will keep uncooked in the fridge for up to 24 hours once cooked consume within 2 days.
- Freeze uncooked for up to 1 month.
Midge @ Peachicks' Bakery says
I love the mix of spices in these I bet they are beautiful!
Louise - Cooking with kids says
I love falafel but have never made my own. I didn't realise they were this easy! Thanks for sharing
Jacqueline Bellefontaine says
Yes they really are quite simple to make. Hope you enjoy them.
Helen Linder says
We have only made falafel from a dried packet. We will try these and the flatbreads. They sound easy and gorgeous!
Jacqueline Bellefontaine says
Would love to know how you get on.
Edit says
These were delicious and such a doddle to make!
Jacqueline Bellefontaine says
I am so glad you liked them Edit.
Michelle Frank | Flipped-Out Food says
Falafel is one of those things that has been on my "Make This" list for the longest time, but I've never quite gotten around to it. Much less baking it: what a great idea! Your tahini sauce sounds to die for. And how gorgeous served atop your homemade flatbread!
Jacqueline Bellefontaine says
The tahini sauce is so easy to make and is delicious even if i say so my self. What more it takes just minutes to make.
Helen @ family-friends-food.com says
Yum! I love falafel but I'm usually too lazy to make my own. These look so easy I'll have to give it a go!
Jacqueline Bellefontaine says
they are easy 🙂
Mandy says
I always bake my falafel these days - deep frying is just a bit too scary and smelly for me! And as you say much healthier too.
Jacqueline Bellefontaine says
yes, it can be a bit smelly I hadn't thought of that. I just find my frier needs quite a lot of oil and as I dont deep fry often its a faff to get out.
Eb Gargano | Easy Peasy Foodie says
YUM!! These look so good. I am a huge fan of falafels, but really don't make them often enough. I love your idea to bake rather than fry. And serving them with homemade flatbreads and homemade tzatziki...YES PLEASE!! Eb x
Jacqueline Bellefontaine says
I think you an I have very similar tastes, although you are more of a curry fan than me
Cat | Curly's Cooking says
These look so tasty and I love the idea of the tahini sauce and home made flatbread x
Jacqueline Bellefontaine says
the tahini sauce is so simple but does make all the difference.
Jo Allison / Jo's Kitchen Larder says
I really like your baked version of falafel. I make it quite regularly as my boys love it for "picky" lunch with some veggies or served as larger patties in a flatbread. I tend to fry these though which makes them a bit more moist but will give baking a go especially with your tahini sauce which sounds delicious and so easy to make too.
Jacqueline Bellefontaine says
They are a little bit more crumbly but i think that is a small price to pay.
Jessica says
I might make these next week Jacqui! 🙂 I love anything Middle Eastern x
http://www.jesseatsandtravels.com
Jacqueline Bellefontaine says
Me too. So many exciting flavours.
Donna says
I love falafel, but I've never thought to make them. Maybe I'll have a go, these look great! #CookBlogShare
Jacqueline Bellefontaine says
They are very simple to make
Jhuls @ The Not So Creative Cook says
Ohhh! I love the sound of bakes falafels. Healthier, of course! Thanks for sharing, Jacqui!
Jacqueline Bellefontaine says
and easier, no faffing with hot fat - so a win win