Description
Healthy baked falafel with homemade cucumber (tzatziki) sauce. Perfect vegetarian meal or appetizer!
Ingredients
Scale
- 1 cup dried chickpeas, soaked in water for 24 hours, then drained
- 1/2 cup chopped fresh parsley
- 1/2 cup chopped fresh cilantro
- 1/2 medium onion, roughly chopped
- 2–3 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon baking powder
- 1/4 teaspoon cayenne pepper (optional)
- 1/4 cup all-purpose flour (or chickpea flour for gluten-free)
- 2–3 tablespoons olive oil, plus more for brushing
- Salt and pepper to taste
- 1 cup plain Greek yogurt (full-fat or low-fat)
- 1/2 cup cucumber, peeled, seeded, and grated
- 1 clove garlic, minced
- 1 tablespoon lemon juice
- 1 tablespoon chopped fresh dill
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
- Drain the soaked chickpeas well and rinse them thoroughly under cold water.
- In a food processor, combine the drained chickpeas, parsley, cilantro, onion, garlic, lemon juice, cumin, coriander, baking powder, and cayenne pepper (if using).
- Pulse the food processor until the mixture is coarsely ground. It should resemble coarse sand. If the mixture seems too dry, add a tablespoon of water at a time until it comes together.
- Add the flour and 2 tablespoons of olive oil to the food processor. Pulse again until just combined. Be careful not to over-process.
- Season the mixture with salt and pepper to taste. Check the consistency; it should be firm enough to hold its shape. If it’s too wet, add a little more flour, a tablespoon at a time. If it’s too dry, add a little more olive oil, a teaspoon at a time.
- Cover the falafel mixture and refrigerate for at least 30 minutes (or longer, even overnight).
- Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Take about 1-2 tablespoons of the falafel mixture and form it into small balls or patties.
- Place the formed falafel on the prepared baking sheet, leaving a little space between each one.
- Lightly brush the falafel with olive oil.
- Bake for 20-25 minutes, or until golden brown and slightly crispy. Flip the falafel halfway through baking to ensure even browning on both sides.
- Insert a toothpick into the center to check for doneness. It should come out clean.
- Peel and seed the cucumber. Grate it using a box grater. Place the grated cucumber in a clean kitchen towel or cheesecloth and squeeze out as much excess liquid as possible.
- In a medium bowl, combine the Greek yogurt, drained cucumber, minced garlic, lemon juice, chopped dill, and olive oil.
- Season the sauce with salt and pepper to taste.
- Cover the cucumber sauce and refrigerate for at least 30 minutes.
Notes
- Soaking the Chickpeas: Don’t skip the soaking step!
- Spice it Up: Add cayenne pepper or a finely chopped jalapeño to the falafel mixture.
- Herbs: Experiment with different herbs like mint and chives.
- Gluten-Free: Use chickpea flour instead of all-purpose flour.
- Baking Time: Baking time may vary depending on your oven.
- Make Ahead: The falafel mixture can be made ahead of time and stored in the refrigerator for up to 2 days. The cucumber sauce can also be made ahead of time and stored in the refrigerator for up to 3 days.
- Freezing: Baked falafel can be frozen for up to 2 months. Let them cool completely before freezing. Reheat in the oven or microwave.
- Prep Time: 30 minutes
- Cook Time: 25 minutes