CHICKPEA FALAFEL WITH GARLIC PARSLEY AND CUMIN
This Chickpea Falafel With Garlic Parsley And Cumin is a quick, easy and healthy take on a Middle Eastern classic. This dish is made with mashed chickpeas, fresh parsley, garlic, salt, pepper and a touch of ground cumin. This falafel is loaded with protein, fibre and flavour. Baking instead of frying makes it lighter while still delivering that warm and comforting texture. The fresh parsley and garlic blend beautifully with the earthy chickpeas and spices, creating a deliciously fragrant patty that’s perfect for a nutritious snack or light meal. This simple and single-serving recipe is vegan, gluten-free and packed with plant-based protein, making it a satisfying and healthy choice.
RECIPE CATEGORY
Appetiser, Side
SERVING SIZE
1
CUISINE
Middle Eastern
PREPARATION/TECHNIQUES
Bake
OCCASION/HOLIDAY
Summer, Picnic, Ramadan
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Wheat / Gluten-Free, High Fibre, Low Fat
DISH TYPE
Fritter
INGREDIENTS
The following ingredients are required for the preparation of Baked Chickpea Falafel With Garlic Parsley And Cumin:
- 30 grams | 1.06 ounces | cooked chickpeas, mashed
- 3 grams | 0.11 ounces | 1 garlic clove, minced
- 3 grams | 0.11 ounces | 1 tablespoon fresh parsley, chopped
- 1 gram | 0.04 ounces | ½ teaspoon ground cumin
- 3 grams | 0.01 ounces | 1 pinch salt
- 3 grams | 0.01 ounces | 1 pinch black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 148 kilocalories
- Fat: 5.6 grams
- Saturated Fat: 0.7 grams
- Carbohydrate: 17.4 grams
- Sugar: 2.4 grams
- Fibre: 4.5 grams
- Protein: 6.8 grams
- Sodium: 72 milligrams
- Calcium: 48 milligrams
- Iron: 1.2 milligrams
- Potassium: 228 milligrams
PREPARATION
These steps are followed for the preparation of Baked Chickpea Falafel With Garlic Parsley And Cumin:
- Preheat Oven: Preheat your oven to 200 degrees Celsius and line a baking tray with parchment paper for non-stick baking.
- Prepare Falafel Mixture: In a small bowl, combine the mashed chickpeas, minced garlic, chopped parsley, ground cumin and a pinch of salt and pepper. Mix until everything is well combined.
- Form Patty: Shape the mixture into a small patty, pressing it gently to form a compact shape. This will help the falafel cook evenly in the oven.
- Bake: Place the patty on the prepared baking tray and bake for 15 to 18 minutes or until the falafel is golden on the outside and heated through.
- Cool And Serve: Let the falafel cool for a minute before serving. Enjoy it on its own or add it to a pita with vegetables and a dollop of tahini sauce.
PREPARATION TIME
5 minutes
COOKING TIME
18 minutes
TIPS
Here are some helpful tips for the preparation of Chickpea Falafel With Garlic Parsley And Cumin:
- Avoid Over-Mixing: For the best texture, gently mix the ingredients, so over-mixing can lead to a dense falafel.
- Use A Light Press: When forming the patty, press lightly so it stays compact without breaking apart.
- Season To Taste: Taste the mixture before forming the patty, adjusting salt and cumin to your preference.
VARIATIONS
- Add Spices: For extra flavour, add a pinch of coriander or smoked paprika.
- Include Lemon Zest: A bit of lemon zest brightens the flavour and adds freshness.
- Chilli Kick: Mix in a pinch of chilli flakes or finely diced green chilli for a bit of heat.
- Different Herbs: Substitute parsley with fresh coriander for a unique twist.
PREPPING AND STORAGE
- Refrigerate: Store any leftover falafel in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or microwave before serving.
- Freezer: Freeze the uncooked patty in a freezer-safe bag for up to 1 month. Thaw in the refrigerator before baking.
