Oil-free Baked Falafels for Fewer Calories and Fat

Falafels are one of my favorites from the Mediterranean cuisine, so this recipe is long overdue. Of course, it's better late than never, especially when it comes to delicious sos-free (sugar, oil & salt-free) food!

Falafel is a deep-fried ball or patty made from ground chickpeas, fava beans, or both. Falafel is a traditional Egyptian and Middle Eastern food, commonly served with hummus, tahini sauce, or tzatziki.

With this recipe, you can enjoy falafels without concern about them being deep-fried and full of trans fats. These falafels are baked instead of fried, and the only concentrated fat in this recipe is from flax seed and the optional walnuts. These are both excellent sources for omega-3s, which are the most important fat in our diet due it's anti-inflammatory effects.

Oil-free Baked Falafels

By Chef Katie Mae

Makes 10–12 patties | Ready in 45 minutes | Stores 1 week in fridge

INGREDIENTS

• 3 tablespoons lemon juice
• 1 tablespoon ground flaxseed
• ½ cup chopped parsley
• ½ cup chopped cilantro
• ½ cup rolled oats OR walnuts
• ½ medium red onion
• 2 garlic cloves, peeled and chopped
• 1 teaspoon baking powder
• ½ tablespoon ground cumin
• ¾ teaspoon smoked paprika, or more to taste
• pinch of cayenne
• 1½ cup cooked chickpeas (15 oz can, drained and rinsed)

DIRECTIONS

1. In a small bowl combine the lemon juice and flaxseed. Set aside for 5 minutes, or until the flax becomes gelatinous.
2. Preheat the oven to 425°F. Line a baking sheet with parchment paper.
3. Add all of the ingredients, except for the chickpeas, to a food processor. Process until the mixture is well blended. Add the chickpeas. Pulse until the mixture sticks together to form a loose “dough,” and then transfer it to a medium bowl.
4. Use your hands to shape the dough into patties, about 1-inch thick and 2-inches wide (about ¼ cup each). Place the patties on the prepared baking sheet.
5. Bake for 10 minutes. Then flip the patties over and bake for 10 to 12 more minutes. They should be lightly browned on each side. Serve warm.

CHEF'S NOTES

Instead of a traditional Tzatziki sauce made with yogurt, try serving these patties with my vegan Tzatziki sauce. You could also serve the falafels with this Oil-free Hummus or Lemon-Tahini Sauce.

BLE upgrade: Choose either rolled oats or walnuts depending on which fits better with your food plan. You could also use quinoa flakes, which is considered a protein if that would be a better fit for your plan.