Easy Baked Falafel with Lemon Tahini Sauce (Heart-Healthy)

Falafel is a Mediterranean cornerstone, but deep-frying adds unnecessary inflammation. This baked version preserves the “Gold Standard” crunch using high-heat convection rather than submersion. From an expertise perspective, the secret to professional-grade falafel lies in the “Pulse, Don’t Purée” technique. We process the mixture into a coarse sand rather than a paste; this, combined with a pinch of baking powder, ensures the interior remains light and airy rather than dense and doughy.

Recipe Details

• Prep Time: 15 Min
• Cook Time: 25 Min
• Total Time: 40 Min
• Yield: 4 Servings (Approx. 16 falafels)
• Calories: 245 kcal per serving

Ingredients:

The Falafel Base

• 1 can (15 oz) Chickpeas, drained and rinsed thoroughly
• 1/2 cup Fresh Parsley, roughly chopped
• 1/2 cup Fresh Cilantro, roughly chopped
• 3 cloves Garlic, minced
• 1/2 small Red Onion, diced
• 2 tbsp Extra Virgin Olive Oil (plus more for brushing)

The “Gold Standard” Spices & Binder

• 1 tsp Ground Cumin & 1 tsp Ground Coriander
• 2 tbsp Chickpea Flour (or Almond Flour for lower carb)
• 1/2 tsp Baking Powder (The secret for airy texture)
• 1/2 tsp Salt & 1/4 tsp Black Pepper

The Lemon Tahini Sauce

• 1/4 cup Tahini
• 2 tbsp Fresh Lemon Juice
• 1-2 tbsp Warm Water (to reach desired consistency)
• 1/2 tsp Garlic Powder

Preparation Steps:

1. The Professional Pulse

1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment.
2. In a food processor, combine chickpeas, onion, garlic, herbs, oil, and spices. Pulse 10–12 times.
3. Technique: Stop when the mixture looks like coarse sand. If you process it into a paste, the falafels will be dense and mushy.

2. The Binding Fold

4. Transfer to a bowl. Stir in the flour and baking powder.
5. Rest: Let the mixture sit for 10 minutes. This allows the flour to absorb moisture, ensuring the balls hold their shape during baking.

3. Form & Brush

6. Form into 1.5-inch balls or patties. Place on the baking sheet.
7. Lightly brush the tops with olive oil. This is necessary to create a golden-brown crust in the absence of a deep fryer.

4. The Bake

8. Bake for 20–25 minutes, flipping halfway through.
9. While baking, whisk the tahini sauce ingredients until creamy. Serve the golden-brown falafels hot.

Expert Tips:

• Moisture Control: After rinsing the canned chickpeas, pat them completely dry with paper towels. Excess water is the enemy of a crispy baked falafel.
• Handling Hack: If the mixture feels loose or sticky, refrigerate it for 30 minutes before forming the balls. The cold temperature stabilizes the starch, making it easier to handle.