Baked falafel bites recipe

Baked falafel bites recipe

Nutritional Benefits of Baked Falafel Bites

Falafel is a popular Middle Eastern dish made from ground chickpeas, herbs, and spices. These baked falafel bites are a healthier alternative to the traditional deep-fried version. They are not only delicious but also offer several nutritional benefits. Here are some of the key nutrients you can find in this recipe:

  1. Protein: Chickpeas, the main ingredient of falafel, are an excellent source of plant-based protein. Protein is essential for muscle growth and repair, as well as for supporting a healthy immune system.
  2. Fiber: Chickpeas are also rich in dietary fiber. Fiber aids in digestion, helps maintain bowel regularity, and can contribute to a feeling of fullness, making it beneficial for weight management.
  3. Iron: Falafel contains iron, a mineral that plays a crucial role in carrying oxygen throughout the body. Iron is important for preventing anemia and maintaining overall energy levels.
  4. Manganese: Chickpeas are a good source of manganese, a trace mineral that supports healthy bone development and helps regulate blood sugar levels.
  5. Folate: This recipe includes fresh herbs like parsley and cilantro, which are excellent sources of folate. Folate is essential for fetal development during pregnancy and helps the body produce red blood cells.

Ingredients for Baked Falafel Bites

To make these delicious and nutritious baked falafel bites, you will need the following ingredients:

  1. 1 can (15 ounces) chickpeas, drained and rinsed
  2. 1 small onion, roughly chopped
  3. 3 cloves of garlic, minced
  4. 1 cup fresh parsley, chopped
  5. 1 cup fresh cilantro, chopped
  6. 2 tablespoons olive oil
  7. 2 tablespoons lemon juice
  8. 1 teaspoon ground cumin
  9. 1 teaspoon ground coriander
  10. 1/2 teaspoon salt
  11. 1/4 teaspoon black pepper
  12. 1/4 teaspoon cayenne pepper (optional, for added heat)
  13. 1/4 cup chickpea flour (or all-purpose flour)
  14. 1 teaspoon baking powder

Processing Steps for Baked Falafel Bites

Step 1: Preheat your oven to 375°F (190°C).

Step 2: In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, olive oil, lemon juice, cumin, coriander, salt, black pepper, and cayenne pepper. Pulse until well combined but still slightly chunky.

Step 3: Transfer the mixture to a bowl and stir in the chickpea flour and baking powder. Mix until everything is well incorporated.

Step 4: Shape the mixture into small falafel balls, about 1 inch in diameter, and place them on a baking sheet lined with parchment paper.

Step 5: Bake the falafel bites in the preheated oven for 20-25 minutes or until they are golden brown and crispy on the outside.

Tips and Recommendations

When serving and preparing these baked falafel bites, consider the following tips:

- Serve the falafel bites with tzatziki sauce or hummus for an extra flavor boost.
- You can also enjoy them in pita bread with fresh vegetables and a drizzle of tahini sauce for a delicious falafel sandwich.
- Make sure to properly drain and rinse the chickpeas to achieve the right texture for the falafel mixture.
- If you prefer a spicier kick, increase the amount of cayenne pepper or add some crushed red pepper flakes to the mixture.
- To achieve a crispy exterior, lightly spray the falafel bites with cooking spray before baking.
- These baked falafel bites can be stored in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven or toaster oven for best results.

Shopping List:

  1. Chickpeas
  2. Onion
  3. Garlic
  4. Parsley
  5. Cilantro
  6. Olive oil
  7. Lemon juice
  8. Ground cumin
  9. Ground coriander
  10. Salt
  11. Black pepper
  12. Cayenne pepper (optional)
  13. Chickpea flour
  14. Baking powder

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