Hey there, fellow food adventurers! Let's talk falafel. Those little golden nuggets of deliciousness have been a staple in my kitchen for years, ever since a certain someone introduced me to them (we won't mention the name, but thanks for the food inspo!). The only problem? I'm not the biggest fan of frying. I'm not keen on the mess, the oil, or the eternal question of what to do with it afterward. Onion bhajis and doughnuts sharing the same oil? No thanks!
So, I decided to take matters into my own hands and create a baked version that rivals its fried cousin, without all the fuss. And after a few kitchen mishaps, a touch of self-doubt (we all have those days, right?), and a whole lot of tweaking, I finally nailed it! These baked falafels are not only incredibly easy to make but they are also packed with flavor and boast a wonderfully crisp outside with a moist and tender inside, what more could you ask for?
This year has been a rollercoaster, and I've been on a quest to silence that little voice of self-doubt. It's like I've been carrying around a backpack full of negative thoughts, courtesy of my past. It's taken a lot of work and a few kitchen disasters to start believing that I can actually cook good food. So this recipe is a win, not just for your taste buds, but for my confidence too. Remember that it's okay to have a few wobbly days, it's about learning and growing, one delicious falafel at a time. With a little help from my friend, Duncan, I'm getting there!
Now, onto the recipe. The real secret here is the addition of courgette (that's zucchini for my friends across the pond). It doesn't add any flavor, but it does wonders for the texture! These baked falafels are packed with herbs, spices, and good-for-you ingredients. They're also a sneaky way to get those extra veggies into even the pickiest of eaters. So, whether you're a falafel fanatic like me or just looking for a new healthy option, I hope you'll give these a try. Trust me, they're made with love (and a bit of persistence!).
Yields: 18-20 falafels
Prep Time: 20 minutes
Cook Time: 24 minutes
Ingredients
- 150g / 1 cup dried chickpeas, soaked overnight
- 2 tbsp ground flax or chia seeds
- 30g / ½ packed cup chopped fresh spinach
- 200g / 7 oz courgette / zucchini, roughly chopped
- ½ large red onion, roughly chopped
- 3 garlic cloves, roughly chopped
- A large handful of coriander
- A large handful of parsley
- Zest of 1 lemon
- ¾ tsp salt, more to taste
- ¼ tsp black pepper
- 1½ tsp cumin
- 1 tsp ground coriander
- Chilli flakes to taste (optional)
- ½ tsp baking powder
- 35g / 4 tbsp rice flour
- Olive oil
- Sesame seeds, to coat (optional)
Instructions
- Soak the Chickpeas: If you're using dried chickpeas (which I recommend), soak about ½ cup of dried chickpeas in plenty of cold water. They'll expand, so make sure they are fully covered. Soak for at least 12 hours or up to 24 hours.
- Combine Ingredients: In a food processor, add the drained chickpeas, ground flax (or chia seeds), spinach, courgette / zucchini, onion, garlic, herbs, lemon zest, salt, pepper, cumin, coriander, chilli flakes (if using), baking powder, and rice flour. Process until everything is finely chopped and uniform.
- Chill the Mixture: Transfer the mixture to a bowl and let it chill in the fridge for 10-15 minutes.
- Preheat Oven: Preheat your oven to 200°C / 390°F (or 220°C / 425°F if your oven doesn't have a fan). Line a large baking tray with greaseproof paper.
- Prepare the Baking Sheet: Lightly brush small circles of olive oil onto the baking paper. Ensure there's enough space around each circle for the falafels to bake evenly.
- Shape the Falafels: Use your hands or a small ice-cream scoop to form small patties (about 4 tsp / 28 g each) Mine were about 1.5 cm / 0.6" tall and 4 cm / 1.6" across. The mixture will be quite wet, so handle gently. Don't add more flour – this can make them dry. Apply sesame seeds to the underside before placing it on the oiled spot and sprinkle more seeds on top.
- Bake: Bake for 12 minutes. Take the tray out, gently lift each falafel using a spatula and flip. Brush a little oil on the other side before placing them back down, brush the tops with a bit more oil and bake for another 12-13 minutes until they are golden brown.
Notes
- If using cooked chickpeas, use 300g / 1 ½ cups instead of the soaked ones.
- I haven't tested other flours, but chickpea or all-purpose wheat flour should work too.
Enjoy these little flavor bombs!
Let me know how your falafels turn out! Tag me on social media using #zestinasrecipes, I can't wait to see them! Have a fantastic week!