Falafel balls, a Middle Eastern favorite, are usually a guilty indulgence with a deliciously crisp outer shell and moist center. But we’ve found a way to lighten up this deep-fried dish while maintaining the signature crunch. Instead of submerging falafel in oil and frying, this recipe calls for baking them in the oven. Each bite is packed with chickpeas, which are high in fiber, iron and protein, and spinach, which is rich in vitamins A, K and C. You can enjoy these falafel balls topped with tzatziki as a snack, over a bed of greens for a light lunch or wrapped in pita for a filling dinner.
Baked Falafel Recipe with Tzatziki Sauce
Prep time: 20 minutes
Cook time: 20 minutes
Per 2 falafel with 1/4 cup tzatziki:
- 264 cal
- 9 g fat (1 g sat)
- 38 g carbs
- 370 mg sodium
- 8 g fiber
- 1 g sugar
- 12 g protein
For the falafel:
2 cups canned chickpeas
Zest and juice from one lemon
2 teaspoons cumin
2 cloves garlic
1/2 cup parsley
1 cup spinach
2 tablespoons extra-virgin olive oil
2 tablespoons gluten-free flour
1/4 teaspoon salt
For the tzatziki:
1 cup fat-free Greek Yogurt
2/3 cup grated cucumber (approx. half a cucumber)
1 tablespoon lemon juice
2 cloves garlic
Pinch of salt
- Preheat the oven to 390°F.
- In a food processor, combine all of the ingredients for the falafel and blend until smooth, scraping down the sides of the processor to ensure everything is blended.
- Using a spoon, form the batter into 12 patties and place on a greased baking sheet.
- Place the baking sheet in the oven and bake for 20 minutes, flipping the patties after the first ten minutes.
- To make the tzatziki, use a cheese grater to grate the cucumber. Place the grated cucumber in between a few sheets of paper towel and gently squeeze to get the excess liquid out.
- Place the Greek yogurt, crushed garlic, grated cucumber and lemon juice in a bowl and stir until well combined.
- Serve the falafel with a wedge of lemon and top with the tzatziki.
For more recipes from Carmen, visit everylastbite.com.