
Have you ever craved something crispy, savory, and downright delicious? If so, baked falafel with tahini sauce is here to satisfy your taste buds!
This dish combines the wholesome goodness of chickpeas with aromatic herbs and spices, all while being baked for a healthier twist.
Let’s dive into this easy recipe that’s perfect for lunch, dinner, or as a party appetizer!
What is Falafel?
Traditional vs. Baked Falafel
While traditional falafel is deep-fried, baking offers a healthier alternative that retains the crispy texture and delicious flavor. Baked falafel is not only lower in fat but also easier to prepare, making it a perfect choice for home cooks looking to enjoy this classic dish guilt-free.
Nutritional Benefits of Chickpeas
Chickpeas are a fantastic source of plant-based protein, fiber, and essential nutrients like iron and magnesium. They help in digestion, weight management, and can lower the risk of various diseases. Including chickpeas in your diet can support overall health while satisfying your hunger!
Ingredients for Baked Falafel
List of Key Ingredients
To make baked falafel, you’ll need:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1/2 teaspoon baking powder
Variations and Substitutions
- Gluten-Free Options: Ensure that all spices and sauces are gluten-free.
- Herb Alternatives: Swap parsley and cilantro for other fresh herbs like dill or mint for a different flavor profile.
Importance of Using Fresh Herbs and Spices
Using fresh herbs and spices is essential for achieving that vibrant flavor that makes falafel irresistible. They not only enhance the taste but also add a nutritional boost to the dish.
Step-by-Step Instructions for Making Baked Falafel
Preparing the Chickpeas
If using dried chickpeas, soak them in water overnight and then cook until tender. If using canned chickpeas, simply drain and rinse them to remove excess sodium.
Mixing the Falafel Ingredients
In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, pepper, olive oil, lemon juice, and baking powder. Pulse until the mixture is well blended but still slightly chunky.
Forming and Shaping the Falafel
Using your hands, form small balls or patties (about 1-2 inches in diameter) from the mixture. Place them on a parchment-lined baking sheet, ensuring they are evenly spaced.
Baking Tips for Achieving Crispiness
Preheat your oven to 400°F (200°C) and bake the falafel for 20-25 minutes, flipping halfway through. For an extra crispy finish, lightly spray or brush them with olive oil before baking.
Making Creamy Tahini Sauce
Key Ingredients for the Sauce
For the tahini sauce, you will need:
- 1/2 cup tahini
- 1/4 cup water (more if needed)
- 2 tablespoons lemon juice
- 1 garlic clove, minced
- Salt to taste
Step-by-Step Preparation
- In a small bowl, whisk together the tahini, water, lemon juice, and minced garlic until smooth.
- Add salt to taste, adjusting the consistency with more water if necessary. The sauce should be creamy but pourable.
Tips for Adjusting Consistency and Flavor
Feel free to add more lemon juice for tang or a pinch of cayenne pepper for a kick! The versatility of tahini sauce allows you to customize it to your liking.
Serving Suggestions
Pairing Falafel with Sides
Baked falafel pairs wonderfully with a variety of sides, such as:
- Fresh salads: Tabouli or a simple cucumber-tomato salad.
- Pita bread: Serve it in a warm pita for a delicious wrap.
- Dips: Hummus or baba ganoush make great accompaniments.
Creative Ways to Enjoy Falafel and Tahini Sauce
- Falafel bowls: Layer falafel over grains like quinoa or brown rice, topped with veggies and tahini sauce.
- Falafel platter: Arrange falafel, vegetables, and sauces on a platter for a fun appetizer.
Storing Leftovers and Reheating Tips
Store leftover falafel in an airtight container in the refrigerator for up to four days. Reheat in the oven at 350°F (175°C) for about 10 minutes to retain crispiness.
Conclusion
Baked falafel with tahini sauce is not only a delicious meal but also a versatile dish that fits perfectly into a variety of diets.
Whether you enjoy it in a wrap, atop a salad, or simply on its own, this recipe is bound to become a favorite in your kitchen.
Give it a try today and discover how easy and rewarding it is to whip up this nutritious treat! Don’t forget to share your experiences and variations in the comments below!
Recipe FAQ’s
Can I freeze baked falafel?
Yes, baked falafel can be frozen! After baking, allow the falafel to cool completely, then freeze them on a tray. Once frozen, transfer them to an airtight container or freezer bag. They can last in the freezer for up to 3 months. Reheat in the oven at 350°F (175°C) for about 10-12 minutes.
Can I use canned chickpeas instead of dried chickpeas?
Yes, canned chickpeas are a convenient option and work perfectly for this recipe. Just make sure to drain and rinse them well to remove excess sodium.
What can I substitute for tahini in the sauce?
If you don’t have tahini, you can substitute it with cashew butter or sunflower seed butter for a similar creamy texture and flavor.
How do I make the falafel crispier?
For extra crispiness, brush or spray the falafel with a little olive oil before baking. You can also broil them for 2-3 minutes at the end of the baking process.
Baked Falafel with Tahini Sauce Recipe
Ingredients
Falafel Ingredients:
- 1 can 15 oz chickpeas, drained and rinsed
- 1 small onion chopped
- 2 cloves garlic minced
- ¼ cup fresh parsley chopped
- ¼ cup fresh cilantro chopped
- 1 teaspoon cumin
- 1 teaspoon coriander
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- ½ teaspoon baking powder
- ¼ cup breadcrumbs optional, for better texture
Tahini Sauce Ingredients:
- ½ cup tahini
- ¼ cup water more if needed
- 2 tablespoons lemon juice
- 1 garlic clove minced
- Salt to taste
Instructions
Preheat the Oven
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with oil.
Prepare the Falafel Mixture
- In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and pepper.
- Pulse until the mixture is well-blended but still chunky, scraping down the sides as needed. Avoid over-blending; the mixture should not be too smooth.
Form the Falafel Balls
- Add the lemon juice, olive oil, and baking powder to the mixture. If the mixture is too wet, you can add breadcrumbs gradually to help bind it.
- Using your hands, shape the mixture into small balls or patties, about 1-2 inches in diameter. Place them on the prepared baking sheet.
Bake the Falafel
- Bake for 20-25 minutes, flipping halfway through to ensure both sides are golden and crispy. For extra crispiness, you can lightly spray or brush the falafel with olive oil before baking.
Prepare the Tahini Sauce
- While the falafel is baking, whisk together the tahini, water, lemon juice, garlic, and salt in a bowl. Adjust the consistency by adding more water if necessary. The sauce should be smooth and pourable.
Serve and Enjoy
- Serve the falafel hot with the creamy tahini sauce on the side. You can enjoy it in pita bread, on a salad, or as part of a falafel platter with your favorite sides.