The Perfect Baked Falafel with Canned Chickpeas Recipe for Beginners

Baked falafel with canned chickpeas refines a traditional street food into a nutritious, guilt-free delight.

Ancient culinary techniques merge with modern wellness approaches in this protein-packed wonder.

Mediterranean spices dance through each golden-brown morsel, promising robust flavors without excessive oil.

Minimal preparation meets maximum satisfaction in this simple yet sophisticated recipe.

Home cooks can easily master this technique with common pantry ingredients.

Smooth textures and complex herbal notes elevate this humble legume into something extraordinary.

Baked Falafel with Canned Chickpeas: Crispy and Flavorful

• Speed Up Healthy Eating: This baked falafel recipe transforms traditional deep-fried street food into a quick, nutritious meal that takes just 25 minutes from start to finish, perfect for busy health-conscious individuals.
• Guilt-Free Comfort Food: By baking instead of frying, you'll enjoy crispy, golden falafel with significantly less oil, reducing calories and fat while maintaining that irresistible crunchy exterior and soft, flavorful interior.
• Customize Your Flavor Adventure: The recipe offers incredible flexibility with multiple serving options like pita pockets, salads, or as standalone protein bites, allowing you to mix and match toppings like tzatziki, pickled onions, and fresh herbs to suit your taste preferences.
• Nutrient-Packed Plant Protein: Packed with chickpeas, this recipe delivers a substantial 10g of protein per serving, making it an excellent vegetarian or vegan option that supports muscle health and provides sustained energy throughout the day.

Key Ingredients for Baked Falafel with Canned Chickpeas

• Chickpeas: Hearty base of the falafel with rich protein and creamy texture, best when using canned and well-drained.
• Oat Flour: Natural binder that helps hold the falafel together and adds subtle nutty flavor.

• Shallots, Garlic: Provide deep, savory undertones and classic Mediterranean flavor profile.
• Cilantro: Fresh herb that adds bright, zesty notes to the falafel mixture.

• Salt: Essential for enhancing overall flavor and balancing other ingredients.
• Cumin: Warm, earthy spice typical in Middle Eastern cuisine that gives authentic taste.
• Lemon Zest: Adds citrusy brightness and aromatic freshness to the mixture.
• Coriander: Complementary spice with subtle citrus notes that pairs well with cumin.
• Cayenne: Provides gentle heat and subtle warmth to the falafel.

• Pita Bread: Traditional carrier for falafel.
• Lettuce: Fresh, crisp element for texture.
• Pickled Onions: Tangy addition for contrast.
• Tomatoes: Fresh, juicy component.
• Tzatziki: Cool, creamy sauce for dipping.
• Hummus: Classic Mediterranean accompaniment.

How to Make Baked Falafel with Canned Chickpeas

Step 1: Warm Up the Oven

Preheat oven to 375°F and lightly coat a baking sheet with cooking spray or olive oil.

Step 2: Create Falafel Mixture

• Chickpeas
• Shallots
• Garlic
• Cilantro
• Salt
• Cumin
• Lemon zest
• Coriander
• Cayenne
• Oat flour

Pulse ingredients until the mixture becomes coarse and slightly sticky.

Step 3: Shape the Falafel

Gently form the mixture into small patties or round balls using your hands. Place each falafel on the prepared baking sheet.

Step 4: Bake to Perfection

Slide the baking sheet into the oven and bake for 10-12 minutes. Carefully flip each falafel halfway through cooking to ensure even golden-brown crispiness.

Step 5: Serve and Enjoy

• Crispy falafel
• Fresh lettuce
• Pickled onions
• Sliced tomatoes
• Creamy tzatziki
• Smooth hummus

Tips for Crispy Baked Falafel with Canned Chickpeas

• Drain and Dry Chickpeas: Pat canned chickpeas completely dry with paper towels to ensure crispy, well-textured falafel.
• Pulse Carefully: Avoid over-processing the mixture; keep it slightly chunky for better texture and prevent a mushy consistency.
• Use Binding Agent: Add oat flour or breadcrumbs to help hold the falafel together and prevent crumbling during baking.
• Consistent Size Matters: Shape falafels uniformly to guarantee even cooking and crispy exterior on all pieces.
• Enhance Flavor Depth: Toast spices like cumin and coriander briefly before adding to intensify their aromatic qualities and provide a richer taste profile.

Storing and Reheating Baked Falafel with Canned Chickpeas

• Refrigerate: Store leftover falafel in an airtight container in the refrigerator for up to 4 days. Separate layers with parchment paper to prevent sticking and maintain their crispy texture.
• Freezing: Wrap individual falafel pieces in plastic wrap, then place in a freezer-safe bag. Frozen falafel can last up to 3 months without losing their delicious flavor and consistency.
• Reheating: Warm refrigerated or thawed falafel in a preheated oven at 350°F for 8-10 minutes. Avoid microwaving, which can make them soggy. Restore crispiness by placing them on a baking sheet and heating until they're warm and crunchy throughout.

Pairing Baked Falafel with Canned Chickpeas with Pita

• Pair with Crisp White Wine: A zesty sauvignon blanc or light pinot grigio cuts through the falafel's earthy spices, refreshing your palate with bright, citrusy notes.
• Complement with Mediterranean Salad: Toss a quick Greek salad with cucumber, feta, olives, and red onion to enhance the Middle Eastern flavors and add a cool, crunchy texture.
• Match with Tangy Yogurt Drink: Blend chilled kefir or ayran (Turkish yogurt drink) to balance the warm spices and provide a cooling, creamy contrast to the crispy falafel.
• Serve alongside Fresh Herb Tabbouleh: Prepare a vibrant parsley and mint tabbouleh with bulgur wheat to add freshness and complement the herb-infused falafel profile.

Creative Variations of Baked Falafel with Canned Chickpeas

• Spicy Mediterranean Crunch: Add extra cayenne and red pepper flakes for a fiery kick, serve with a cooling mint yogurt sauce to balance heat.
• Herbed Green Falafel: Incorporate fresh parsley, dill, and mint into the mixture for a bright, herbaceous flavor profile that enhances the traditional recipe.
• Protein-Packed Power Balls: Mix in quinoa or hemp seeds to boost nutritional value, creating a more substantial and protein-rich version of the classic falafel.
• Mediterranean Veggie Fusion: Blend roasted bell peppers or sun-dried tomatoes into the chickpea mixture for a vibrant color and deeper, richer taste that complements the traditional spices.

Baked Falafel with Canned Chickpeas Recipe

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4.8 from 40 reviews

• Total Time: 30 minutes
• Yield: 4 1x

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Description

Mediterranean-inspired baked falafel delivers crispy, herb-packed goodness without deep-frying. Quick and healthy chickpea patties bring authentic Middle Eastern flavors straight to your kitchen, ensuring you savor each protein-rich, aromatic bite.

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Ingredients

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Main Ingredients:

• 1 can (15 ounces / 425 grams) chickpeas, drained and rinsed
• 4 tablespoons oat flour (or any flour)
• 3 garlic cloves

Fresh Herbs and Aromatics:

• ½ cup fresh cilantro (or parsley)
• ⅓ cup shallots, roughly chopped

Spices and Seasonings:

• ½ teaspoon salt
• ¼ teaspoon ground cumin
• 1 teaspoon lemon zest
• ¼ teaspoon ground coriander
• 1/8 teaspoon cayenne pepper (optional)

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Instructions

1. Prepare the oven by heating to 375°F (190°C) and lightly coat a baking sheet with cooking spray or olive oil to prevent sticking.
2. Combine drained and rinsed canned chickpeas, finely chopped shallots, minced garlic, fresh chopped cilantro, kosher salt, ground cumin, lemon zest, ground coriander, cayenne pepper, and oat flour in a food processor.
3. Pulse the ingredients until they form a coarse, slightly sticky mixture that holds together when pressed, being careful not to over-process into a smooth paste.
4. Using clean hands, shape the chickpea mixture into small uniform patties or compact round balls, approximately 2 inches (5 centimeters) in diameter.
5. Arrange the falafel pieces on the prepared baking sheet, ensuring they are evenly spaced and not touching each other.
6. Bake in the preheated oven for 10-12 minutes, then carefully flip each falafel to ensure even browning and continue baking for an additional 10-12 minutes until they develop a crispy, golden-brown exterior.
7. Remove from the oven and let the falafel rest for 2-3 minutes to firm up slightly before serving.
8. Serve warm inside soft pita bread, accompanied by fresh lettuce, tangy pickled onions, ripe tomatoes, creamy tzatziki sauce, and additional hummus for a complete Mediterranean-inspired meal.

Notes

• Keep falafel mixture slightly coarse for better texture and authentic street food feel.
• Avoid over-processing ingredients to maintain chunky chickpea consistency.
• Store leftover falafel in airtight container for 3-4 days in refrigerator.
• Freeze uncooked falafel patties between parchment paper for quick future meals.
• Let falafel cool 5 minutes before serving to help them firm up and hold shape.
• Pat chickpeas dry with paper towel before processing to prevent soggy results.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Lunch, Dinner
• Method: Baking
• Cuisine: Middle Eastern

Nutrition

• Serving Size: 4
• Calories: 220 kcal
• Sugar: 3g
• Sodium: 580mg
• Fat: 4g
• Saturated Fat: 0.5g
• Unsaturated Fat: 2.5g
• Trans Fat: 0g
• Carbohydrates: 38g
• Fiber: 10g
• Protein: 10g
• Cholesterol: 0mg