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SINGLE-SERVE BAKED FALAFEL
19

SINGLE-SERVE BAKED FALAFEL

NUTRITION
HEALTHY RECIPES
Jan 28, 2025

SINGLE-SERVE BAKED FALAFEL

This Single-Serve Baked Falafel 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, 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, single-serving recipe is vegan, gluten-free, and packed with plant-based protein, making it a satisfying, healthy choice.

RECIPE CATEGORY

Snack, Appetiser, Side

SERVING SIZE

1 serving

CUISINE

Middle Eastern

PREPARATION/TECHNIQUES

Bake, Quick & Easy

OCCASION/HOLIDAY

Anytime, Summer, Picnic, Ramadan

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Gluten-Free, High Fibre, Low Fat

DISH TYPE

Falafel

INGREDIENTS

There are the following ingredients for Single-Serve Baked Falafel:

  • 30g cooked chickpeas, mashed
  • 1 garlic clove, minced
  • 1 tbsp fresh parsley, chopped
  • ½ tsp ground cumin
  • Salt and pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 60
  • Carbohydrates: 8g
  • Protein: 3g
  • Fat: 1g
  • Fibre: 2g
  • Sugar: 1g
  • Sodium: 40mg

PREPARATION

These steps are followed for the preparation of Single-Serve Baked Falafel:

  • Preheat Oven: Preheat your oven to 200°C (400°F) 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 15-18 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.

PREP TIME

5 minutes

COOKING TIME

15-18 minutes

TIPS

  • Avoid Over-Mixing: For the best texture, gently mix the ingredients; 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 cilantro for a unique twist.

PREPPING AND STORAGE

  • Fridge: Store any leftover falafel in an airtight container in the fridge 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 fridge before baking.

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