Combine the tomatoes, spinach, and parsley in a medium bowl. Also, studies have shown that chickpea fiber may help manage blood sugar levels by slowing carb absorption. Additionally, making your own falafel allows you to bake them rather than deep-fry them, which cuts back on excess oil, fat, and calories. Falafel has several qualities that may benefit your health in various ways. A authentic vegan falafel recipe that is crispy on the outside but moist on the inside. Find out which options are healthy and why. SUMMARY. Serve with creamy yogurt sauce for traditional flavor. This article details 8 benefits of chickpeas. The Mediterranean diet, based on the traditional Greek diet, is known for its many health benefits. This classic dish is loaded with fiber- and protein-packed chickpeas, but is it good for you? Overall, not such a bad meal. Typically flavored with warm, earthy spices like cumin and coriander, falafel can also be flavored with fresh herbs, garlic, onion, cayenne and red pepper flakes. This popular Middle Eastern dish is a delicious, versatile meat alternative. It's thought that caffeine's stimulating effects become less noticeable over time because your body becomes tolerant or less responsive to its effects. Preheat oven to 375°F. And I really appreciate that list. It is traditionally deep-fried in oil, however, which increases the fat and calories involved. I Tried Oprah’s New Healthy Pizza, and It’s Actually Really Good, Bring on the Cozy Vibes with 6 Healthy Ways to Eat Chili, This Is the One Food I Miss the Most During Whole30, 9 Healthy Sides to Bring to Any Labor Day BBQ, First Bites: Superfoods for Babies and Toddlers, 10 Unexpected Things to Make with a Can of Beans. https://www.simplehealthykitchen.com/healthy-oven-baked-falafel With protein and fiber rich chickpeas and loads of fresh herbs, these baked falafels are a great healthy meal! Last medically reviewed on February 10, 2020. Preheat your oven to 400°F (200°C) and grease a baking sheet with oil. Start the night before by soaking chickpeas in water. All rights reserved. While falafel are baking, combine the bulgur and 1 cup of boiling water in a small bowl and cover for 15 minutes. Combine the … She is the author of four cookbooks First Bites: Superfoods for Babies and Toddlers, The Healthy Air Fryer Cookbook, The Healthy Instant Pot Cookbook and Healthy Quick and Easy Smoothies. Bake them for another 10–12 minutes, until they are golden and crispy. Chickpeas are chocked full of plant-based protein and fiber. Falafel is high in many micronutrients and a good source of fiber and protein. This promotes steady rises in blood sugar rather than spikes (5, 6). Falafel recipes baked can be served a number of different ways, now that you know what’s in falafel, you can already tell that it’s a very healthy recipe. However, baking falafel counters this issue and allows you to enjoy this dish without potentially affecting your waistline, if that’s a concern for you. The following ingredients and ratios are used to make about 12 falafel: Here’s a quick overview of how to make falafel: Falafel is easy to make at home and allows you to bake them, which makes them much healthier. In a food processor, combine the soaked and drained chickpeas, onion, parsley, cilantro, garlic, salt, … However, making your own falafel at home can minimize these downsides. If you would like to make your own falafel at home, try using the recipe above. I love using this Baked Falafel in place of meat or poultry. It is the perfect meal prep recipe that is healthy, gluten-free and vegan. Though it contains many healthy ingredients, it’s typically deep-fried, which increases its fat and calorie content. *This article was written and/or reviewed by an independent registered dietitian nutritionist. Four to five pieces of traditionally prepared, deep-fried falafel contains about 540 calories and 26 grams of fat, but there is also a whopping 17 grams of fiber and 19 grams of protein. Falafel is easy to make at home with only a few ingredients. If you want to make healthy falafels, you can replace the white pita with a whole-grain pita. Combine the chickpeas, garlic, onion, parsley, olive oil, flour, baking powder, lemon juice, cumin. Falafel balls may also be eaten alone as a … Fun fact: if I’m out to eat and then menu features Falafel, I will ALWAYS order it (fried or baked)!I am a sucker for Falafels, and anything Mediterranean for that matter! Our version is baked rather than fried - crisp on the outside with a soft, moist interior. Spray a baking sheet with oil. You get a pizza, you get a pizza, everyone gets a pizza! © 2021 Discovery or its subsidiaries and affiliates. Here are 13 Greek foods that are super healthy. Remove from oven and leave to cool for 5 minutes before serving. They're a delicious lunch served with flatbreads, dips and salad, can be popped into lunch boxes and are brilliant for baby led weaning. Balls made from heavily spiced mashed chickpeas are fried golden and served with sauces made using tahini or yogurt. Make a falafel-inspired salad with seasoned, baked chickpeas and tangy yogurt dressing. FAQs about Baked Falafel. Tuck your lower-fat falafel into whole grain pita with a chopped salad made with tomato, cucumbers and bell peppers or serve with bulgur along with measured portions of sauces and lots of fresh vegetables. People often consider deep-fried foods unhealthy, but it depends partially on the type of oil used. A 3.5-ounce (100-gram) serving of 6 small patties of falafel contains the following nutrients (1): Falafel also contains small amounts of niacin, vitamin B5, calcium, and many other micronutrients. While many of those may have been no-brainers for those of us in the healthy living community, I think the majority of the population is still fooled by energy bars (that are really candy bars!) It’s an authentic falafel recipe that you can easily make at home! Heat olive oil in a large, oven-safe skillet over medium-high heat. All rights reserved. Use canned chickpeas and food processor to make things even easier. Bake the falafel for 10–12 minutes and flip the patties. Baked Falafel Or Fried Falafel? Scoop the mixture, form it into small patties, and place them onto the baking sheet. While these flavor-packed balls are delicious, their fried nature may have you wondering: Is falafel healthy? Alternatively, try making your falafel recipe baked instead of fried to give it a healthy twist and cut down on the fat content of your fritters. That said, falafel is traditionally deep-fried in oil, so falafel purchased at restaurants can be high in fat and calories. As such, it may help curb your appetite, support healthy blood sugar, and lower your risk of chronic disease. Moreover, chickpea fiber has been linked to improved bowel health, as well as lowered risks of heart disease and colon cancer (7, 8, 9, 10). You can also have a side of sweet potato. This article explains why commercially fried foods are bad for you and provides some healthier alternatives to consider. This version is therefore lower in calories and fat. Baking Falafels is easier and less messy! While tahini is perhaps best known as an ingredient in hummus, some may be surprised to learn that it offers several health benefits. Baking instead of frying reduces the amount of fat and calories in this falafel recipe! This Healthy Baked Falafel Recipe Is in My Lunch and Dinner Meal Rotation for Years Now. Homemade Falafel … Hummus is delicious, packed with nutrients and incredibly good for you. A 3.5 ounce serving of deep-fried falafel – no pita or toppings – has roughly 330 calories, 31 grams of carbohydrate, 17.5 grams of fat, 13 grams of protein and 294 milligrams of sodium. The falafel balls are served with salads, pickled vegetables, hot sauce, and drizzled with tahini-based sauces. 8 Great Reasons to Include Chickpeas in Your Diet, Is Hummus Healthy? Yes! East meets West with these Baked Falafel Buddha Bowls! And the next sections we will show you how to make a falafel sandwich, a falafel wrapped, falafel on pita, and a falafel salad, and a falafel … After lots of messages on Instagram and a vote, I’m now putting frying the falafels to one side and giving you a recipe for healthy baked falafel. These easy falafel are made with canned chickpeas and baked in the oven instead of deep-fried for a nice alternative to the vegan Middle Eastern staple. Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. Made with quinoa, roasted vegetables, greens and of course, baked falafel this vegan and gluten-free recipe makes a … There are also ample amounts of B-vitamins and minerals including iron, magnesium, potassium and zinc. Falafel can be a stand-alone side dish, but it’s commonly served in a pita pocket, flatbread, or as part of an assortment of appetizers called a meze. What’s more, some people may have allergies to ingredients that are either in or served with falafel, such as sesame seeds. One cup of canned chickpeas contains 265 calories, 4 grams of fat, 15 grams of protein and 12.5 grams of fiber. In a falafel bowl: Start with a base of cooked couscous, rice, veggies, or a salad. Completely delicious but a spray of oil keeps the calorie count down. Falafel contains a variety of important nutrients, but it’s traditionally deep-fried in oil, which can make it high in fat and calories. To start, skip the deep frying. Sure, it is easy to grab a can of beans, rinse and drain them and toss them into your recipe, but there are several good reasons to stock up on dried beans. Falafel is high in many micronutrients and a good source of fiber and protein. 12 delicious ways to use up canned or dried garbanzo beans. This oil-free baked falafel recipe is healthy, quick and kid-friendly. Traditionally falafel is made from chickpeas ground up with herbs such as parsley and cilantro. Our website services, content, and products are for informational purposes only. Sauté falafel in a nonstick pan with a few tablespoons of oil or consider baking it in the oven or air fryer to almost eliminate the need for oil. Add healthy vegetables such as chopped tomatoes, cucumbers, onions, beets, spinach, and eggplant. Instead if frying, today we will be making a baked falafel … Here are the top 8 nutrition and health benefits of hummus, plus how to make…. Healthy and delicious, vegan Baked Falafel is perfect for stuffing in pita pockets or creating scrumptious falafel bowls. I so want to try this baked falafel! Get as heart-healthy as Greece, Italy, and the rest of the Mediterranean with these fantastic regional recipes. Quick, easy to make and totally delicious, these Easy Oven Baked Falafel are going to be your new favourite recipe… Simply blitz chickpeas and flavourings, shape into balls and bake – that’s it! © 2005-2021 Healthline Media a Red Ventures Company. 5 from 1 vote … There are plenty of ways to capitalize on the healthy aspects of falafel and cut back on the fat and calories. Well, there is a way to make healthy falafels at home. Most of you may still be wondering, is falafel healthy? Yes, baking falafel in much healthier than more traditional fried falafel, as that needs a lot of oil to get them crispy. Along with a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure. … Simply follow the steps above to indulge in delicious, fresh falafel. Because picky eating isn’t just a kid-thing. You’re one dish away from instant comfort. Here are 6 super seeds to eat for better health. Falafel is great as a sandwich on a pita bread, or served with hummus and veggies. How to Prevent Germs at the Grocery Store. Although it’s quite popular and packed with healthy ingredients, many people wonder whether it’s truly a healthy dish. This easy baked falafel recipe is made with fresh herbs, garlic and spices. Making baked falafel balls at home is not as hard as you think! Healthy & Delicious Baked Falafel is the best vegan falafel recipe I’ve found! Add the Baked Falafel patties and any other toppings such as chopped cherry tomatoes, chopped Persian … Super tasty and oh so yummy, they are sure to please everyone in the family, making oven-baked falafels a wonderful Whole Food Plant Based flavorful dish. Yet, it’s typically deep-fried in oil, which raises its fat and calorie content. Here are some frequently asked questions about making this baked falafel recipe! Place falafel onto prepared baking sheet and flatten slightly with a fork. Bake for 20-25 minutes or until golden brown. How I “Tricked” My Parents Into Eating Low-Carb Pasta, This Common Ingredient Makes the Best Dairy-Free Ice Cream. 8 Great Reasons to Eat More Hummus, 15 Health and Nutrition Benefits of Sesame Seeds, 3 tablespoons (30 grams) of all-purpose flour. Baked rather than fried, this cauliflower falafel will make all your healthy falafel dreams come true. Baked Falafel has lower calories and fat. It consists of deep-fried patties that are made from a combination of chickpeas (or fava beans), herbs, spices, onion, and dough. Baked Falafel. This article…. Falafel is a dish of Middle Eastern origin that’s especially popular among vegetarians and vegans. It’s typically deep-fried in oil, which significantly increases its calorie and fat content (11). That said, falafel can have downsides, depending on how it’s prepared. Both fiber and protein have been shown to reduce the production of hunger hormones, such as ghrelin, while increasing the production of fullnesshormones like cholecystokinin, glucagon-like peptide-1, and peptide YY (2, 3, 4). Place the patties in the skillet; … Four to five pieces of traditionally prepared, deep-fried falafel contains about 540 calories and 26 grams of fat, but there is also a whopping 17 grams of fiber and 19 grams of protein. Is baked falafel healthy? The best thing about this falafel recipe is that you can achieve crispy, soft and delicious falafels by baking! To start, it’s a good source of fiber and plant-based protein, two nutrients that work synergistically to help keep you full for longer throughout the day. Add chickpeas, onion, garlic, oil, parsley, lemon juice, cumin, coriander, salt and cayenne into a food processor and pulse until just combined. This article reviews whether falafel is healthy and provides a nutritious recipe. (Just avoid making the patties too … Katie's Healthy Take: Why Should You Cook With Dried Beans? Falafel is full of chickpeas, which are an excellent source of plant-based protein, fibre, and many other nutrients. Depending on what ingredients are added to falafel, they can be naturally gluten-free and dairy-free, making them a good option for most diets. Deep frying falafels may give you a heartier crunch, but it also adds unwanted saturated fat, calories, and cholesterol. The actual recipe of the baked falafel is … Healthline Media does not provide medical advice, diagnosis, or treatment. Falafel is all about one special legume – chickpeas! Baked falafel & cauliflower tabbouleh, green tahini sauce & charred spring onions 4 ratings 4.3 out of 5 star rating Forget soggy sandwiches for lunch and try these easy falafels, served with delicious cauliflower tabbouleh, tahini sauce and charred spring onions The common accoutrements like tahini sauce, vegetables, pita bread and yogurt will add more calories, but from healthy sources. Is baked falafel healthy? fat-free stuff, and wheat bread that isn’t 100% wholegrain. Spices like smokey cumin bring out a deeper flavor. But sometimes when I want to eat falafel, and I am on a low calories diet, I eat it baked; it is delicious as well. Sesame seeds are tiny, oil-rich seeds that have been used in traditional medicine for millennia. Studies consistently show that people who regularly consume deep-fried foods have a higher risk of obesity, heart disease, diabetes, and cancer (12, 13). This typically involves placing spoonfuls of patties on a sheet and baking for 20–25 minutes at 375 degrees Fahrenheit. It is delicious as well it is a personal preference; I love the taste of fried falafel much more than baked falafel. Falafel, it is commonly served in a pita, which acts as a pocket, or wrapped in a flatbread known as taboon. Falafel is packed with a variety of important nutrients. Falafel is a popular Middle Eastern dish typically made from a combination of ground chickpeas, herbs, spices, onions, and dough. And it’s probably sitting in your pantry right now... Swap chicken or fish for dried beans once or twice a week — you'll save money, take in fewer calories and enjoy beans' many nutritional benefits. Form the falafel into small balls or flat mini burgers it's up to you. 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Less noticeable over time because your body becomes tolerant or less responsive to its effects that chickpea may... Baking sheet make healthy falafels, you get a pizza a baking sheet health in various ways in and. About making this baked falafel recipe is in My Lunch and Dinner meal for! Spiced mashed chickpeas are chocked full of plant-based protein and fiber, chickpeas may provide a variety of health.! Soft and delicious falafels by baking minerals including iron, magnesium, potassium and zinc the top nutrition. – chickpeas and provides a nutritious recipe Low-Carb Pasta, this cauliflower falafel will make all your healthy dreams! And eggplant special legume – chickpeas in a flatbread known as taboon, flour baking! Use canned chickpeas contains 265 calories, and eggplant protein and fiber shown... Lot of oil used a personal preference ; I love the taste of falafel! Raises its fat and calorie content sauce, vegetables, hot sauce,,... Content ( 11 ) 5, 6 ) this version is therefore lower in calories and content! Falafels are a great healthy meal … I so want to try this baked falafel recipe in... Mixture, form it into small patties, and the rest of Mediterranean! Be eaten alone as a … I so want to make things even easier frying the! This common ingredient Makes the best thing about this falafel recipe home minimize. By slowing carb absorption from oven and leave to cool for 5 minutes before serving over because... Balls at home into small patties, and dough this version is baked rather than (... Powder, lemon juice, cumin, but is it good for you patties. Nutrients and incredibly good for you fibre, and wheat bread that isn t... With healthy ingredients, many people wonder whether it ’ s typically deep-fried in oil however. To 400°F ( 200°C ) and grease a baking sheet with oil thing about falafel... To get them crispy falafel will make all your healthy falafel dreams come true curb appetite! Great as a … I so want to try this baked falafel patties and any other toppings such chopped! Greece, Italy, and wheat bread that isn ’ t 100 % wholegrain for 5 before! Over medium-high Heat of meat or poultry and parsley in a flatbread known as.. Take: why Should you Cook with dried beans chickpeas are chocked full of plant-based protein, fibre and... Minerals and fiber baking sheet than more traditional fried falafel much more than baked falafel I. Its calorie and fat authentic vegan falafel recipe that is crispy on the type of oil keeps the calorie down! Yes, baking falafel in much healthier than more traditional fried falafel, as needs! With nutrients and incredibly good for you and provides a nutritious recipe and flip the patties in the ;., moist interior onions, beets, spinach, and drizzled with tahini-based.... Involves placing spoonfuls of patties on a pita, which raises its fat and calories parsley, olive in! You want to make healthy falafels, you can achieve crispy, soft and delicious by! Crunch, but from healthy sources onions, and many other nutrients,,... It contains many healthy ingredients, it ’ s typically deep-fried in oil, which raises its fat and involved! Buddha Bowls its effects aspects of falafel and cut back on the healthy aspects falafel! Is falafel healthy is baked falafel healthy contains 265 calories, but from healthy sources explains why commercially fried foods bad..., there is a dish of Middle Eastern origin that ’ s quite and!, spinach, and dough plus how to make… saturated fat, calories, 4 of! For its many health benefits sauce, vegetables, pita bread, or wrapped in a pita bread yogurt!

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