Gluten-Free Oil-Free Baked Falafel
Try this Gluten-Free Oil-Free Baked Falafel recipe.
Try this Gluten-Free Oil-Free Baked Falafel recipe.
- 2 tablespoons water
- avocado
- 2 teaspoons ground coriander
- to serve
- 1 cup finely chopped onion
- chopped tomatoes
- 2 15 oz cans low-sodium chickpeas drained and rinsed
- 4 extra large garlic cloves with skins still on (for roasting)
- 2 1/4 teaspoons ground cumin
- 3 tablespoons smooth tahini
- salt and pepper (add 1 teaspoon salt and 1/4 teasp
- 1/2 cup cooked mashed and tightly packed gold or red potat
- 3/4 cup packed flat leaf parsley (i just tore off a bunch
- optional for a kick of heat: 2 tablespoons hot sau then increase the black pepper to 1/2 teaspoon and add 1 additional tablespoon water)
- recommended: creamy lemon pepper sauce
- Carbohydrate 1.93261680473575 g
- Cholesterol 0 mg
- Fat 0.267060295291092 g
- Fiber 0.410910506951482 g
- Protein 0.317963256396521 g
- Saturated Fat 0.0344062680411461 g
- Serving Size 1 1 -12 falafel (22g)
- Sodium 4.96634085160789 mg
- Sugar 1.52170629778427 g
- Trans Fat 0.0325745440872872 g
- Calories 10 calories
Step-by-step
- Carefully read the instructions as to prepare these falafel correctly.
- Preheat your oven to 400 degrees.
- Drain and rinse your chickpeas.
- Spread them out evenly on a sheet pan lined with parchment paper.
- Roast for 25 minutes.
- In the last ten minutes of roasting the chickpeas, add the chopped onion and garlic cloves (with cloves still in their skins!) to another sheet pan lined with parchment paper.
- Once there is 10 minutes left of roasting the chickpeas, add the onion and garlic to the oven to cook/soften them for 10 minutes. Just place the pan on the bottom rack.
- At this time, cook your potato. Cook a small potato in the microwave (with skin on) and mash it, measuring a tightly packed ½ cup. You can bake the potato if you want, but do not steam or boil as that will make them too moist.
- Remove both pans from the oven.
- Add the chickpeas to a food processor. Process just until there are no more visible whole chickpeas, but do not overprocess it too finely. It should look ground up but kind of chunky with no remaining beans whole.
- Remove the garlic cloves from their skins and tear the garlic up a bit and drop the pieces scattered around the bowl, so they blend up evenly. Add the onion as well. Do not blend up yet.
- Add all of the remaining ingredients now BEFORE blending anything. This is to avoid overprocessing it and the mixture becoming too smooth, so you are only processing it one time. When adding the spices, sprinkle them around the bowl so they will blend up evenly. Add the cumin, coriander, tahini, salt, pepper, mashed potato, parsley, water and hot sauce (if using).
- Process until everything comes together and the mixture starts to form large chunks. This may take 10-15 seconds. As soon as it does, stop processing. It should hold together when pressed and not be dry/crumbly, but it shouldn't be too pureed. You basically should still see little chopped bits of onion in it.
- Preheat the oven again to 375 degrees and line another pan with parchment paper.
- Press, form and shape the mixture into balls with your hands. They should be about golf ball size and you should get 10-12. Place them all onto the pan and press them down to about ½ inch thick. The edges may slightly crack a bit when pressing them down, just piece back the edges with your fingers.
- If you like a really crispy exterior, you can always spray them with a little nonstick spray before baking if you prefer.
- Bake for 10 minutes. Flip them over and cook another 10 minutes. They should have nice golden brown tops. If you want these extra crispy, bake them longer, but just keep in mind they may become more dry.
- Serve with Creamy Lemon Pepper Sauce, chopped tomatoes, parsley and avocado or anything you desire.
My Oil-Free Falafel Adventure: A Busy Mom's Guide to Healthy Eating
Life as a working mom is a whirlwind. Between juggling work deadlines, school pick-ups, and keeping a household running smoothly, finding time for healthy cooking can feel impossible. Often, I find myself resorting to quick, convenient meals, but those rarely leave me feeling satisfied or energized. That's where these gluten-free, oil-free baked falafel came in. I stumbled upon this recipe while searching for a quick, healthy, and flavorful option that wouldn't leave me spending hours in the kitchen. Let me tell you, these falafel are a game-changer! They are incredibly satisfying, packed with flavor, and surprisingly easy to make, even on my busiest days.
The best part? These falafel are completely oil-free! I'm always looking for ways to make my diet healthier, and reducing oil intake is a goal I’ve been working towards. And let’s be honest, deep-frying anything adds a lot of calories and can feel overly indulgent. This recipe is a testament to the fact that you don't need copious amounts of oil to achieve a delicious and satisfying result. The baking process gives these falafel a lovely crispiness, and the flavor combination is just perfect. I’ve been experimenting with different sauces to serve them with. The creamy lemon pepper sauce is my absolute favorite, but I’ve also tried them with a simple tahini sauce and even a spicy sriracha mayo.
What I love most about this recipe is its versatility. The base is simple to prepare, and you can easily customize it to your taste preferences. Feel free to add other spices or herbs to change up the flavor profile. I sometimes add a pinch of smoked paprika for a smoky flavor, or a dash of cayenne pepper for a little extra heat. The possibilities are endless! The beauty of it all is that once you prepare the falafel mixture, you can easily store it in the refrigerator and bake a batch whenever the mood strikes. It's the perfect meal-prep solution for busy weeknights. So, whether you're a seasoned home cook or a beginner in the kitchen, I highly recommend giving this oil-free falafel recipe a try. I promise it’ll become a staple in your meal rotation, like it has in mine. The satisfaction of enjoying a healthy, flavorful meal that I've made myself after a long day is truly priceless.
Beyond the Recipe: My Journey to Healthier Cooking
My journey to healthier cooking hasn't been without its challenges. For years, I relied on takeout and pre-packaged meals out of convenience. But as my awareness of the impact of diet on overall health and well-being grew, I knew I needed to make a change. It wasn't just about fitting healthy meals into a tight schedule; it was about prioritizing my health and setting an example for my children. The transition to healthier cooking wasn't easy. There were many trial-and-error moments, recipes that didn't turn out as planned, and the occasional frustration of balancing work and family life. But each success, each meal that nourished my body and pleased my taste buds, fuelled my determination. This oil-free falafel recipe is a symbol of that journey, a delicious milestone in my quest for better health and well-being.
Beyond the physical benefits, healthier eating has positively impacted my mental health too. Preparing meals from scratch gives me a sense of accomplishment, a quiet moment of mindfulness in the midst of the chaos. And my kids? They’re loving it! They helped me chop the vegetables for this recipe and proudly tell their friends about the "healthy falafel" that their mom makes. Seeing their enthusiasm for healthy food warms my heart and makes me all the more committed to continuing this journey. It's not just about what’s on the plate; it’s about creating healthy habits and fostering a positive relationship with food that we can all enjoy together.
Tips for Success:
- Don't over-process the chickpeas: You want a slightly chunky texture, not a smooth puree.
- Roast the onions and garlic: Roasting enhances their sweetness and flavor.
- Add spices evenly: This ensures consistent flavor throughout the falafel.
- Don't over-bake: Over-baking can make the falafel dry.
- Get creative with toppings: Experiment with different sauces and vegetables!
I hope this recipe inspires you to create delicious and healthy meals for yourself and your family, even amidst the hustle and bustle of daily life. Remember, even small changes can make a big difference. Happy cooking!
