Falafel contains a variety of important nutrients, but it’s traditionally deep-fried in oil, which can make it high in fat and calories. How I “Tricked” My Parents Into Eating Low-Carb Pasta, This Common Ingredient Makes the Best Dairy-Free Ice Cream. It consists of deep-fried patties that are made from a combination of chickpeas (or fava beans), herbs, spices, onion, and dough. Overall, not such a bad meal. I love using this Baked Falafel in place of meat or poultry. Add chickpeas, onion, garlic, oil, parsley, lemon juice, cumin, coriander, salt and cayenne into a food processor and pulse until just combined. While many of those may have been no-brainers for those of us in the healthy living community, I think the majority of the population is still fooled by energy bars (that are really candy bars!) This Healthy Baked Falafel Recipe Is in My Lunch and Dinner Meal Rotation for Years Now. This classic dish is loaded with fiber- and protein-packed chickpeas, but is it good for you? Katie's Healthy Take: Why Should You Cook With Dried Beans? Baking instead of frying reduces the amount of fat and calories in this falafel recipe! Preheat your oven to 400°F (200°C) and grease a baking sheet with oil. Falafel is a popular Middle Eastern dish typically made from a combination of ground chickpeas, herbs, spices, onions, and dough. Although it’s quite popular and packed with healthy ingredients, many people wonder whether it’s truly a healthy dish. This typically involves placing spoonfuls of patties on a sheet and baking for 20–25 minutes at 375 degrees Fahrenheit. This article reviews whether falafel is healthy and provides a nutritious recipe. In a food processor, combine the soaked and drained chickpeas, onion, parsley, cilantro, garlic, salt, … Falafel, it is commonly served in a pita, which acts as a pocket, or wrapped in a flatbread known as taboon. However, making your own falafel at home can minimize these downsides. Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. Form the falafel into small balls or flat mini burgers it's up to you. As a rich source of vitamins, minerals and fiber, chickpeas may provide a variety of health benefits. fat-free stuff, and wheat bread that isn’t 100% wholegrain. Falafel balls may also be eaten alone as a … Baking Falafels is easier and less messy! Both fiber and protein have been shown to reduce the production of hunger hormones, such as ghrelin, while increasing the production of fullnesshormones like cholecystokinin, glucagon-like peptide-1, and peptide YY (2, 3, 4). Here are the top 8 nutrition and health benefits of hummus, plus how to make…. East meets West with these Baked Falafel Buddha Bowls! Our version is baked rather than fried - crisp on the outside with a soft, moist interior. Homemade Falafel … Yet, it’s typically deep-fried in oil, which raises its fat and calorie content. Completely delicious but a spray of oil keeps the calorie count down. Place falafel onto prepared baking sheet and flatten slightly with a fork. Traditionally falafel is made from chickpeas ground up with herbs such as parsley and cilantro. Is baked falafel healthy? This promotes steady rises in blood sugar rather than spikes (5, 6). A 3.5 ounce serving of deep-fried falafel – no pita or toppings – has roughly 330 calories, 31 grams of carbohydrate, 17.5 grams of fat, 13 grams of protein and 294 milligrams of sodium. The falafel balls are served with salads, pickled vegetables, hot sauce, and drizzled with tahini-based sauces. Baked falafel & cauliflower tabbouleh, green tahini sauce & charred spring onions 4 ratings 4.3 out of 5 star rating Forget soggy sandwiches for lunch and try these easy falafels, served with delicious cauliflower tabbouleh, tahini sauce and charred spring onions To start, it’s a good source of fiber and plant-based protein, two nutrients that work synergistically to help keep you full for longer throughout the day. Alternatively, try making your falafel recipe baked instead of fried to give it a healthy twist and cut down on the fat content of your fritters. Made with quinoa, roasted vegetables, greens and of course, baked falafel this vegan and gluten-free recipe makes a … Tuck your lower-fat falafel into whole grain pita with a chopped salad made with tomato, cucumbers and bell peppers or serve with bulgur along with measured portions of sauces and lots of fresh vegetables. 8 Great Reasons to Include Chickpeas in Your Diet, Is Hummus Healthy? It is delicious as well it is a personal preference; I love the taste of fried falafel much more than baked falafel. Add healthy vegetables such as chopped tomatoes, cucumbers, onions, beets, spinach, and eggplant. Falafel is all about one special legume – chickpeas! There are plenty of ways to capitalize on the healthy aspects of falafel and cut back on the fat and calories. Spray a baking sheet with oil. Is baked falafel healthy? If you want to make healthy falafels, you can replace the white pita with a whole-grain pita. Bake for 20-25 minutes or until golden brown. Also, studies have shown that chickpea fiber may help manage blood sugar levels by slowing carb absorption. © 2021 Discovery or its subsidiaries and affiliates. Is baked falafel healthy? The following ingredients and ratios are used to make about 12 falafel: Here’s a quick overview of how to make falafel: Falafel is easy to make at home and allows you to bake them, which makes them much healthier. Baked Falafel Or Fried Falafel? Yes! After lots of messages on Instagram and a vote, I’m now putting frying the falafels to one side and giving you a recipe for healthy baked falafel. https://www.simplehealthykitchen.com/healthy-oven-baked-falafel Add the Baked Falafel patties and any other toppings such as chopped cherry tomatoes, chopped Persian … What’s more, some people may have allergies to ingredients that are either in or served with falafel, such as sesame seeds. (Just avoid making the patties too … These easy falafel are made with canned chickpeas and baked in the oven instead of deep-fried for a nice alternative to the vegan Middle Eastern staple. While these flavor-packed balls are delicious, their fried nature may have you wondering: Is falafel healthy? And the next sections we will show you how to make a falafel sandwich, a falafel wrapped, falafel on pita, and a falafel salad, and a falafel … … Start the night before by soaking chickpeas in water. Make a falafel-inspired salad with seasoned, baked chickpeas and tangy yogurt dressing. © 2005-2021 Healthline Media a Red Ventures Company. 12 delicious ways to use up canned or dried garbanzo beans. This article explains why commercially fried foods are bad for you and provides some healthier alternatives to consider. However, baking falafel counters this issue and allows you to enjoy this dish without potentially affecting your waistline, if that’s a concern for you. FAQs about Baked Falafel. Balls made from heavily spiced mashed chickpeas are fried golden and served with sauces made using tahini or yogurt. Falafel is high in many micronutrients and a good source of fiber and protein. 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Combine the tomatoes, spinach, and parsley in a medium bowl. Falafel is high in many micronutrients and a good source of fiber and protein. Here are some frequently asked questions about making this baked falafel recipe! While falafel are baking, combine the bulgur and 1 cup of boiling water in a small bowl and cover for 15 minutes. Depending on what ingredients are added to falafel, they can be naturally gluten-free and dairy-free, making them a good option for most diets. Because picky eating isn’t just a kid-thing. Healthline Media does not provide medical advice, diagnosis, or treatment. Combine the … That said, falafel can have downsides, depending on how it’s prepared. One cup of canned chickpeas contains 265 calories, 4 grams of fat, 15 grams of protein and 12.5 grams of fiber. , versatile meat alternative in water 1 vote falafel is full of plant-based protein fiber! 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