Home Made Healthy Falafel Recipe

2013-05-25
  • Yield : 14
  • Servings : 3
  • Prep Time : 5m
  • Cook Time : 30m
  • Ready In : 35m

I love falafels, but up until this week I had never actually made them at home before. Falafel is a great source of vegetarian protein and given that this week is National Vegetarian Week, I decided to work it into my weekly meal plan!

You can buy falafel from most supermarkets and although this may be more convenient it is a) more costly (25p per falafel vs. just 10p) and b) more calorific (55Kcal per falafel vs. 35Kcal). Did I also mention that making falafel at home is super easy and the end result is WAY more tasty than shop-bought?! If I’ve persuaded you enough to have a go at making falafel yourself then keep on reading :).

I want to say a big thank you to Simon from The Diet Kitchen for posting [this video] as until I had watched it *in amazement* I didn’t know that you could BAKE falafel (I thought you could only deep fry them.. hence why I haven’t tried making them before). My recipe is tweaked slightly from Simon’s but tastes amazing and makes ~14 falafels. The nutritional stats given are per falafel ball and the entire recipe serves 2-4 people depending on how hungry you are! Falafel goes great with sweet potato wedges, hummus/sweet chilli sauce and salad or in a pitta pocket with hummus (Simon’s recommendation!).

Ingredients

  • 1 can/240g chickpeas (drained)
  • 1 small/90g white onion
  • 40g wholemeal flour (I used spelt)
  • Handful of fresh parsley (1/2 bunch)
  • 1/2 tbsp cumin
  • 1 tsp paprika
  • 1 tbsp lemon juice
  • 1 tsp black pepper
  • 1/2 tsp salt
  • 1/2 tsp garlic granules (or 2 cloves)
  • 1/2 tsp baking powder
  • 1 cal spray oil

Falafels

Method

Step 1

Pre-heat your oven to 200 degrees C (400 F) & put all of the above ingredients into a food processor and *blend* until the ingredients start to combine and look well mixed

Step 2

Cover a baking tray with baking paper and give it a spritz with 1 cal spray oil

Step 3

Use a spoon to scoop out some of the mixture and roll into a ball using your hands before placing on to the baking tray and pressing down slightly (so you create more of a disk shape rather than a ball)

Step 4

Repeat this until you have 14 falafels on a tray and give them a spray with your 1 cal spray oil

Step 5

Bake for 30 minutes, turning them after 15 minutes and giving them another spritzs with 1 cal spray oil

Step 6

Serve & enjoy 🙂

P.S. The mixture keeps in the fridge over-night if you want to make them in advance or save any left-overs. I’ve also tried chilling the cooked falafels in fridge and reheating them for ~1min in the microwave.. this did work but do NOT freeze them.. when re-heated they go all chewy and not very nice (!)

 

UPDATE: Thank you to everyone who sends me pictures of my recipes on Twitter & Facebook – here are a selection!!

photo_2*Falafel with salad, pitta, sweet pot wedges & hummus!

Falafel

healthy falafel

Falafel

Homemade falafel recipe

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Nutritional Info

This information is per serving.

  • Calorie

    35Kcal
  • Carbs

    5g
  • Protein

    3g
  • Fat

    1g

Recipe Comments

Comments (32)

  1. posted by Pie Hole Blogger on May 25, 2013

    I can’t wait to try this recipe. I’ve never made them in the oven but it’s definitely healthier than frying!
    Thanks for sharing.

      Reply
    • posted by Nics Nutrition on May 27, 2013

      It’s super easy too, and there’s less washing up 😉 x

        Reply
  2. posted by Jess martin on May 27, 2013

    Just made these, cant believe how easy they were to make! They tasted amazing, will definatley be making these again.

      Reply
    • posted by Nics Nutrition on May 27, 2013

      Thanks for your comment Jess! I couldn’t agree with you more – they’re a perfect meal for meat free Mondays! x

        Reply
  3. posted by Sara on June 1, 2013

    These falafels are delicious. I added sundried tomatoes, chilli and oregano to mine (i had no fresh parsley). Theyre also great for those with wheat intolerances as the flour can be substituted by wheat free flour. Quick tasty and can be saved for days when there is no time to cook. Yum.

      Reply
    • posted by Nics Nutrition on June 1, 2013

      Hi Sara! Thanks so much for your comment and suggestions- I’m making hummus and falafel today so will add sundried tomatoes to both and chilli and oregano to the falafel! Thank you!! Nic 🙂

        Reply
      • posted by Sara on June 1, 2013

        Fab!! Let me know how it goes 🙂

          Reply
        • posted by Nics Nutrition on June 14, 2013

          It turned out amazing!!! Loved the flavour combo. Thank you!! x

            Reply
  4. posted by jenny on June 3, 2013

    Hi nic. Looking forward to trying these. Can they be frozen or how long do they keep for? Love the blog! Thanks!

      Reply
    • posted by Nics Nutrition on June 3, 2013

      Hi Jenny! I kept left over mixture in the fridge over night and it was fine cooked the following day. I’m also freezing some right now so will update this blog post to say if they defrost and then re-heat ok! Thanks 🙂 x

        Reply
      • posted by jenny on June 10, 2013

        Big thanks!

          Reply
        • posted by Nics Nutrition on June 10, 2013

          any time 🙂 x

            Reply
  5. posted by Hele R on August 19, 2013

    These look fab! Do you know if I’d be able to make them with dried parsley instead of fresh? If so, how much dried would you suggest?

      Reply
    • posted by Nics Nutrition on August 19, 2013

      I’m sure it would be ok! I would have to experiment.. maybe start with 2 tsp and go from there? See what the mixture is like? I hope this helps – let me know! Thanks, Nic x

        Reply
    • posted by Tails on August 29, 2013

      I used fresh parsley from my garden but because I dont have a food processor, I chopped mine by hand, and it worked out to about 2-3 Tbsp if I had to guestimate, so I’d use about 1-1.5 Tbsp of dried, since dried is more potent than fresh. 🙂

        Reply
      • posted by Nics Nutrition on August 29, 2013

        Thanks for your great tip Tails! I can’t wait to get my own herb garden 🙂

          Reply
  6. posted by Tails on August 29, 2013

    I made these last night (pics in my Instagram, @Rat_Tails) and they were wonderful! Hubby hates vegetarian stuff and even he liked it! Super easy to make (I used a immersion blender to mix it up as I didn’t have a food processor) and they were yummy! Thanks! It’s going on our “Meat Free Monday” lineup in our household!

      Reply
    • posted by Nics Nutrition on August 29, 2013

      Oh I’ll go check out your pic, thank you!! So glad you liked them! Nic x

        Reply
  7. posted by Leah on September 9, 2013

    Another really easy recipe from Nichola! Just chuck all the ingredients in a bowl and blend! I forgot the parsley and didn’t cook them for long enough but they still tasted really nice lol!

      Reply
    • posted by Nics Nutrition on September 9, 2013

      Hehe and I bet dipped in hummus you couldn’t tell 🙂 Thanks for your comment! xx

        Reply
  8. posted by Karen Newton on December 14, 2013

    Going to try these on Monday for tea. Do you think you could eat leftovers for lunch the next day?

      Reply
  9. posted by carrie on January 4, 2014

    FABULOUS!!simple, delicious and healthy! Thank you!!

      Reply
  10. posted by Amy on January 15, 2014

    Could you use Buckwheat Flour instead of Spelt?

      Reply
    • posted by Nics Nutrition on January 15, 2014

      Hello! I’m really sorry I’ve never used buckwheat before! Sure it would work though 😀

        Reply
  11. posted by Bev on February 17, 2014

    Just had these for dinner. My son with multiple allergies is successfully introducing chickpea as a new food and I absolutely love falafel. We all loved these, my husband, my 6 year old and I thought they were perfect and my 5 year old thought they were a but too peppery but still kept trying to eat them then gulping water a they must be good eh? Am going to make again and adjust so he can eat them without the water gulping! I added fresh chopped coriander as well.

      Reply
    • posted by Nics Nutrition on February 17, 2014

      Hehe aww that’s so lovely to hear thank you Bev!! xx

        Reply
  12. posted by Bella on February 28, 2015

    Hi Nic,

    Could you use gram (chickpea) flour instead of wholemeal? And is either one of them healthier?

    Thanks

      Reply
    • posted by Nics Nutrition on February 28, 2015

      Yes I don’t see why not! Chickpea flour will be slightly higher in protein 🙂 x

        Reply
  13. posted by Lou on June 6, 2015

    Have made these three times now and they are so popular. I ran out of parsley so used fresh coriander instead and the falafels tasted just as great.

      Reply

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