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5 from 8 votes

Baked Falafel (healthy, dairy-free)

A Baked Falafel sandwich is a healthy, delicious, and vegetarian Middle Eastern dish prepared with a chickpea-based batter that is baked and stuffed into pita bread with mixed greens, Shirazi salad, and tahini sauce.
Prep Time20 minutes
Cook Time25 minutes
Total Time45 minutes
Course: Main Course
Cuisine: Middle-Eastern
Servings: 8 falafels
Author: Nisha Kapur

Equipment

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

Instructions

Make the Falafel

  • Preheat oven to 400 degrees.
  • Combine all the Baked Falafel ingredients in a food processor - canned chickpeas, onions, green chilies, fresh cilantro, garlic, spices, egg, olive oil, and lemon juice.
  • Pulse, but don't blend until smooth. Your falafel mixture is ready.
  • Using a mini-scoop, form little balls and place them on a baking sheet.
  • Into the preheated oven for 25 minutes, flipping halfway.
  • 6. Bake until somewhat golden brown, you also don't want the falafel to dry out. Set aside.

Prepare the Shirazi Salad

  • Chop cucumber, tomatoes, and onions. Add olive oil, lemon juice, salt, and black pepper.
  • Top with fresh cilantro, parsley, and mint. Mix well. Set aside.

Make Spicy Tahini Sauce

  • Combine all the tahini sauce ingredients in a blender.
  • Blend until smooth & creamy.

Assemble Falafel Sandwich

  • Bake half a whole-wheat pita in a toaster oven - bake for a couple of minutes at 400 degrees.
  • Take a couple of spoonfuls of hummus and spread it inside the warm pita bread.
  • Fill with fresh spinach leaves.
  • Add 3 pieces of baked falafel.
  • Add 2 spoonfuls of the Shirazi salad you prepared.
  • Top with buffalo sauce.
  • Garnish with fresh parsley.

Notes

Baked Falafel was first published on September 4. 2020 and has been updated since with new photos.

Nutrition

Calories: 508kcal | Carbohydrates: 60g | Protein: 18g | Fat: 25g | Saturated Fat: 4g | Cholesterol: 20mg | Sodium: 1434mg | Potassium: 645mg | Fiber: 11g | Sugar: 5g | Vitamin A: 1291IU | Vitamin C: 14mg | Calcium: 147mg | Iron: 6mg