Looking for a fun and easy way to introduce your kids to cooking? This simple baked falafel recipe is the perfect solution! With just a few ingredients like canned chickpeas, garlic, and cumin, you can create delicious, golden patties that are not only healthy but also incredibly satisfying. Plus, kids will love getting hands-on as they shape the patties themselves.

Imagine this: crispy falafel served in warm pita pockets, topped with refreshing sliced cucumber and a creamy yogurt sauce. It’s a delightful meal that’s not just tasty but also budget-friendly, costing around $4.50 for a full dinner with sides.

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Try this easy falafel recipe that’s oven-baked and served with a fresh cucumber yogurt sauce. A great twist on the classic falafel recipe, it’s one of the best falafel recipe options for healthy cooking. Perfect for fans of falafel recipes and homemade falafel.

Preparing the Perfect Falafel

Creating a delicious falafel begins with selecting the right ingredients. Chickpeas serve as the base, providing a hearty texture and nutty flavor. Combining them with minced garlic and a blend of spices like cumin and coriander enhances the overall taste, resulting in a dish that’s both flavorful and satisfying.

It’s important to achieve the right consistency when blending the chickpeas. The mixture should be combined until slightly chunky, allowing for a delightful texture after baking. This ensures the falafel retains its shape while cooking, resulting in a crispy exterior and a tender inside.

Shaping and Baking the Patties

Once the mixture is ready, the next step is shaping the patties. Wetting your hands can make this process easier, helping to prevent sticking. Forming them into small, uniform shapes ensures even cooking, allowing each falafel to reach that perfect golden brown hue.

When placing the patties on a baking sheet, a light brush of olive oil on top promotes browning and crispiness. Baking at 400°F achieves a delightful crunch while keeping the inside moist. Flip the patties halfway through baking for an even finish.

Crafting the Cucumber Yogurt Sauce

A refreshing cucumber yogurt sauce complements the warm falafel beautifully. This sauce is simple to prepare and requires just a few ingredients: plain yogurt, grated cucumber, and a pinch of salt. Stirring them together creates a creamy dressing that pairs wonderfully with the spices in the falafel.

The coolness of the yogurt sauce balances the warm spices in the falafel, adding an extra layer of flavor. It’s versatile enough to be used as a dip or as a topping in the pita.

Serving Suggestions

For serving, warm pita bread makes an excellent vessel for the crispy falafel. Stuffing the pita with the baked patties, fresh slices of cucumber, and a drizzle of the yogurt sauce creates a delightful meal.

Enhancing the dish further, a colorful salad featuring tomatoes and greens adds freshness and vibrancy to the plate. This combination not only looks appealing but also offers a variety of textures and flavors that elevate the dining experience.

Nutrition and Meal Planning

This falafel dish is not only easy to prepare but also nutritious. Each serving contains around 250 calories, making it a satisfying option for lunch or dinner. With a balance of protein from the chickpeas and healthy fats from the olive oil, it supports a wholesome diet.

Moreover, this recipe is budget-friendly, costing approximately $4.50 for a full meal. It’s a practical choice for families looking to enjoy healthy, homemade meals without breaking the bank.

Variations and Tips

Feel free to experiment with the basic recipe by adding herbs such as parsley or cilantro for additional flavor. Spicing it up with chili powder or paprika can also add a new dimension to the falafel.

Making a larger batch is a great idea, as these falafels freeze well. Simply bake the extra patties, let them cool, and store them in an airtight container for future meals. This preparation saves time and provides a quick option for busy days.

Easy Baked Falafel Recipe

These baked falafel are crispy on the outside and soft on the inside, bursting with flavor from spices like cumin and garlic. Paired with a cool cucumber yogurt sauce, this dish is sure to impress everyone at the dinner table.

Ingredients

1 can (15 oz) chickpeas, drained and rinsed
2 cloves garlic, minced
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 cup all-purpose flour
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive oil
Pita bread for serving
Sliced cucumber for garnish
Cucumber yogurt sauce (1 cup plain yogurt, 1/2 cucumber grated, salt to taste)

Instructions

Preheat the Oven: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Prepare the Mixture: In a food processor, combine chickpeas, garlic, cumin, coriander, flour, salt, and pepper. Blend until combined but still slightly chunky.
Shape the Patties: Wet your hands and form the mixture into small patties, about 1 inch thick. Place them on the prepared baking sheet.
Bake the Falafel: Brush the tops of the patties with olive oil and bake for 25-30 minutes, flipping halfway through, until golden brown.
Make the Sauce: While the falafel bakes, prepare the cucumber yogurt sauce by mixing yogurt, grated cucumber, and a pinch of salt in a bowl.
Serve: Serve the baked falafel in pita bread, topped with sliced cucumber and the yogurt sauce on the side.

Cook and Prep Times

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Servings: 4
Calories: 250 kcal
Fat: 7g
Protein: 10g
Carbohydrates: 38g