High Protein Baked Falafel

Favorite vegetarian protein source? MY FALAFELS!

“I don’t mean mine as in I bought it, I mean mine as in I made it!” – Delia, Beetle Juice

WHY BAKE YOUR OWN? 

Falafels are delicious, but traditionally, they are fried, so unfortunately, pretty high in fat + sodium. O! I can fix that! Let’s give these deliciously herbaceous vegetarian patties of awesomeness a lil nutrition makeover! Our Fitness + Fuel LA recipe beats traditional Falafel because:

Legit Protein Powerhouse! 55% More! (17g vs 11g)

40% Less Calories (198 vs 333 cals)

84% LESS FAT (3g vs 19g)

54% Less Sodium (140mg vs 300mg)

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High Protein Baked Falafel

Yield: 4

Author: Whitney Cole

Let’s give these deliciously herbaceous vegetarian patties of awesomeness a lil nutrition makeover! 

Ingredients

• 5x 15oz Cans Garbanzos / Chickpeas, 4 of 5 cans drained
• 4 Cloves Garlic, Peeled
• 1 bunch Fresh Dill
• 1/2 bunch Fresh Cilantro
• 1/2 bunch Fresh Parsley
• 2 Tbsp Freshly Ground Black Pepper
• 1 1/2 Tbsp Coriander
• 1 1/2 Tbsp Cumin
• 1/2 tsp Cayenne *
• 10 Egg Whites **

Instructions

1. Preheat oven to 425 degrees F. Add 1st can of garbanzos with liquid to blender. Add garlic, spices + herbs. Puree until smooth. Add remaining cans of drained garbanzos alternately with egg whites, or for vegan recipe, sub AGUAFABA (all liquid from 2nd can garbanzos) + 1/4 tsp baking soda. Blend until smooth. Use blending stick to keep moving as needed. If that doesn’t work, add extra aquafaba by the tablespoon.
2. Line baking trays with silicone mat. Spray mat + 1/4 cup measuring cup with coconut oil. Scoop falafel batter onto mat (we suggest using an ice cream scoop). Bake 12 mins on center racks, until desired texture is reached. Generally golden outside, light browning on edges. Inside, longer runny/liquid. I prefer mine super soft in middle, but some may prefer lil more firm.

Notes

*Not a spicy fan? OMIT cayenne.

**VEGAN? Skip eggs + egg whites. Substitute all liquid from 2nd can garbanzos + 1/4 tsp baking soda.

Nutrition Facts

Calories

65

Fat

1 g

Sat. Fat

0 g

Carbs

5 g

Fiber

1 g

Net carbs

4 g

Sugar

1 g

Protein

9 g

Sodium

134 mg

Cholesterol

0 mg