June 16, 2022 45 Comments

Baked Falafel (healthy, dairy free)

Name: Baked Falafel (healthy, dairy-free)
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Ingredients: 15 ounces organic canned chickpeas (rinsed & drained); 1 small onion; large handful fresh cilantro; 3 cloves garlic; 1 egg; 1 tsp cumin powder; 2 tsp coriander powder; 2 green chilies; 3/4 tsp salt; 1 tsp lemon juice; 1 tsp baking powder; 1 tbsp olive oil; 1/4 cup desi atta (Indian flour or white flour); 1 large cucumber (peeled & diced); 2 tomatoes (chopped); 1 medium red onion (chopped); 1 tbsp olive oil; 1/2 tsp salt; black pepper to taste; 1 tbsp lemon juice; 1/4 cup fresh cilantro, chopped; 1/4 cup fresh parsley, chopped; 1 tbsp fresh mint leaves, chopped; 1/2 cup sesame tahini (I like Joyva brand); 1/2 cup + 2 tbsp water; 1 tbsp olive oil; 1 tbsp lemon juice; 1/4 tsp cayenne pepper; 2 cloves garlic; salt to taste

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Healthy Baked Falafel sandwich is a chickpea-based batter that is baked and stuffed into pita bread with spinach, salad, and tahini sauce.

Best Falafel

To date, the best falafel I ever had are Mamoun’s Falafel in New York City. Back in the day Mamoun’s Falafel just sold for $2, nowadays $6. I know. Talk about inflation. Mamoun’s is this total hold in the wall in the West Village and serves up the most delicious falafels I’ve ever had.

You guys know, I don’t fry food at home. I’ll eat fried food outside on occasion, but I try to stay away from it. Since I love falafels so much, I decided to make a homemade “baked” version of them, and even the hubby approved. For my fried-food lover husband to approve them is a big deal. Hope you guys try these falafels.

What is a Falafel?

Falafel is a Middle-eastern street food that’s a deep-fried fritter made with chickpeas, parsley, garlic, and so much more. The falafel is stuffed into a pita with veggies and tahini sauce along with optional dips such as hummus, babaghanoush, and tabouli.

My version has a slight Indian twist to it so I replaced the parsley with cilantro in this recipe, I used green chilies for some kick, and I used Desi atta to bind the falafel. Trust me, it still tastes a lot like the middle-eastern version.

Baked Falafel is:

Healthy
Vegetarian
Delicious
Nutritious
Packed with Good Fats
Soft and Slightly Crispy
Baked, NOT Fried
Easy Weeknight Meal
Dairy-Free
Made with Whole-Wheat Pita

Baked Falafel (healthy, dairy free)

How to make Baked Falafel recipe step by step?

Make the Falafel

1. Preheat the oven to 400 degrees.

2. Combine all the Baked Falafel ingredients in a food processor.

3. Pulse, but don’t blend until smooth. This is what you should have.

4. Using a mini-scoop, form little balls and place them on a baking tray.

5. Into the oven for 25 minutes, flipping halfway.

6. Once done, this is what you should have. Set aside.

Baked Falafel (healthy, whole wheat, dairy free)

Prepare the Shirazi Salad

1. Chop cucumber, tomatoes, and onions. Add olive oil, lemon juice, salt, and black pepper.

2. Top with fresh cilantro, parsley, and mint – you can use any combo you like. Mix well. Set aside. Baked Falafel (healthy, whole wheat, dairy free)

Make the Spicy Tahini Sauce

1. Combine all the ingredients in a blender.

2. Blend.

Assemble Falafel Sandwich

1. Bake half a whole-wheat pita in a toaster oven – bake for a couple of minutes at 400 degrees.

2. Take a couple spoonfuls of hummus and spread it inside the pita bread.

3. Fill with fresh spinach leaves.

4. Add 3 pieces of baked falafel.

5. Add 2 spoonfuls of the Shirazi salad you prepared.

7. Top with creamy tahini sauce.

8. Top with buffalo sauce.

9. Garnish with fresh parsley.

Serving Suggestions

Assemble Falafel Sandwich as indicated starting with a pita pocket, then hummus, chopped spinach, baked falafel, Shirazi salad, creamy tahini sauce, buffalo sauce, and parsley.
For an even healthier version, skip the pita bread and turn this dish into a salad. Place your mixed greens, and top with baked falafel, Shirazi salad, creamy tahini sauce, and parsley. You can add some quinoa to give the salad some substance.

Tips on making Healthy Baked Falafel Sandwich:

Pulse the falafel ingredients in a food processor so it’s coarse and not smooth & creamy.
Bake the falafels in the oven at 400 degrees for 25 minutes, flipping halfway.
In the meantime, prepare the Shirazi salad and Creamy Tahini Sauce.
Assemble falafel sandwiches.

Frequently Asked Questions

1. Can I make this Baked Falafel Recipe without egg? Can I make this recipe vegan?

Personally, I haven’t tried it, however you may try using a flax egg and see how that works out. Mix 1 tbsp ground flaxseed meal with 3 tbsp water. Let it sit for 15 minutes, then add the flax egg to the falafel mix. Let me know if you try it. 🙂

2. Can I make Baked Falafel Sandwich gluten-free?

The falafel batter calls for a 1/4 cup of Desi atta which is durum wheat flour.

For a gluten-free option, skip Desi atta and you can try using two tablespoons of rice flour or chickpea flour. Prepare the batter and add see if you need more flour, then you can add another 2 tablespoons. Alternatively, you can also use 1/4 cup of white gluten-free flour.

The creamy tahini, Shirazi salad, and buffalo sauce are all gluten-free.

Instead of whole-wheat pita bread, use gluten-free pita pockets.

3. What sauces can I use in a Falafel Sandwich?

For this recipe, I made my own creamy tahini sauce which tastes incredible. It’s totally worth the step. I love using buffalo sauce for some extra heat and tang.

4. Can I use store-bought tahini?

Sure. I feel homemade is best and it doesn’t require much time, but yes you may use store-bought.

5. Can I use store-bought hummus?

Yes! I am working on perfecting my hummus recipe, in the meantime, I bought my hummus from the Farmers Market and it’s so delicious.

6. What kind of pita bread should I use?

I strongly recommend using pita bread with pockets. I got mine at Trader Joe’s and it’s whole wheat.

7. Does this Baked Falafel really taste good? Are you sure I won’t miss the fried stuff?

Yes, the Baked Falafel tastes amazing, but fried is fried, and yes, fried will taste better but not by much.

Here you’re eating a healthy, nutritious meal that tastes amazing and you won’t feel guilty eating it any day of the week.

8. Can I use canned chickpeas for falafel?

Yes! You can also use soaked chickpeas that is cooked, but it is more work. For a quicker option, I use organic canned organic chickpeas.

9. Will this Baked Falafel recipe work for meal-prepping?

Yes. I ate Baked Falafel on 3 different days. The falafel will last for 5-6 days in the fridge. The tahini sauce will last for up to a week. The Shirazi salad will keep in the fridge for 5 days. So yes, you can make this early in the week and it’ll last you a good 4-5 days. You can also skip the pita bread and enjoy it as a salad.

More Chickpea Recipes

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Baked Falafel (healthy, dairy-free)

Healthy Baked Falafel sandwich is a chickpea-based batter that is baked and stuffed into pita bread with spinach, salad, and tahini sauce.

5 from 6 votes

Prep Time20 mins

Cook Time25 mins

Total Time45 mins

Course Main Course

Cuisine Middle-Eastern

Diet Healthy, Vegetarian, Dairy-Free, Whole Wheat

Servings: falafels

Calories: 508kcal

Author: Nisha

Equipment

Baking Tray

Food Processor 11-Cup

Ingredients

Baked Falafel

15 ounces organic canned chickpeas rinsed & drained
1 small onion
large handful fresh cilantro
3 cloves garlic
1 egg
1 tsp cumin powder
2 tsp coriander powder
2 green chilies
3/4 tsp salt
1 tsp lemon juice
1 tsp baking powder
1 tbsp olive oil
1/4 cup desi atta Indian flour or white flour

Shirazi Salad

1 large cucumber peeled & diced
2 tomatoes chopped
1 medium red onion chopped
1 tbsp olive oil
1/2 tsp salt
black pepper to taste
1 tbsp lemon juice
1/4 cup fresh cilantro, chopped
1/4 cup fresh parsley, chopped
1 tbsp fresh mint leaves, chopped

Spicy Tahini Sauce (or use store-bought)

1/2 cup sesame tahini I like Joyva brand
1/2 cup + 2 tbsp water
1 tbsp olive oil
1 tbsp lemon juice
1/4 tsp cayenne pepper
2 cloves garlic
salt to taste

for each Falafel Sandwich (makes 8 half sandwiches)

1 whole-wheat pita bread baked a couple minutes to warm
2-3 tbsp hummus homemade or store-bought
1/3 cup fresh spinach chopped
3 baked falafel pieces
2 spoonfuls Shirazi salad
2 tbsp spicy tahini sauce
1 tbsp buffalo sauce
fresh parsley to garnish