Falafel is a beloved Middle Eastern dish known for its crispy texture and bold, herbaceous flavors. Traditionally deep-fried, falafel can sometimes be greasy and calorie-dense. This Baked Falafel with Cucumber Yogurt Sauce offers a healthier alternative while maintaining the classic taste and satisfying crunch. Baking instead of frying significantly reduces oil content, making it a great option for those looking for a nutritious and guilt-free meal. Paired with a refreshing cucumber yogurt sauce, this dish is perfect for wraps, salads, or even as a protein-packed snack.
Why Choose Baked Falafel?
- Healthier Alternative – Baking cuts down on excess oil, reducing overall fat content.
- Easy to Make – No deep frying or special equipment needed.
- Packed with Plant-Based Protein – Chickpeas provide a rich source of protein and fiber.
- Versatile – Enjoy in pita wraps, salads, bowls, or on its own.
Ingredients
For the Baked Falafel:
- 1 1/2 cups dried chickpeas (soaked overnight and drained)
- 1/2 cup fresh parsley, chopped
- 1/2 cup fresh cilantro, chopped
- 1/2 small red onion, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon baking soda (helps with fluffiness)
- 1/2 teaspoon cayenne pepper (optional for heat)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons olive oil
- 2 tablespoons chickpea flour (or all-purpose flour)
- 1 teaspoon sesame seeds (optional, for added crunch)
For the Cucumber Yogurt Sauce:
- 1 cup Greek yogurt (or plant-based yogurt for a vegan version)
- 1/2 cucumber, grated and drained
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 teaspoon dried dill or 1 tablespoon fresh dill, chopped
- 1 clove garlic, minced
- Salt and pepper to taste
Step-by-Step Instructions
Step 1: Prepare the Falafel Mixture
- Soak the Chickpeas – Soak dried chickpeas overnight in water (for at least 12 hours). Drain well before use. Canned chickpeas are not recommended as they contain too much moisture.
- Blend the Ingredients – In a food processor, combine chickpeas, parsley, cilantro, red onion, and garlic. Pulse until roughly chopped but not pureed.
- Add Spices and Flour – Add cumin, coriander, baking soda, cayenne (if using), salt, black pepper, lemon juice, and olive oil. Blend until well incorporated. Add chickpea flour and sesame seeds, pulsing until the mixture holds together.
- Chill the Mixture – Transfer the mixture to a bowl and refrigerate for at least 30 minutes. This helps firm up the falafel and prevents it from falling apart during baking.
Step 2: Shape and Bake the Falafel
- Preheat the Oven – Set your oven to 375°F (190°C). Line a baking sheet with parchment paper and lightly grease it with olive oil.
- Form the Falafel – Scoop about 2 tablespoons of the mixture and shape into small patties or balls.
- Bake – Arrange on the baking sheet and brush or spray lightly with olive oil. Bake for 20 minutes, flipping halfway, until golden brown and crisp on the outside.
Step 3: Prepare the Cucumber Yogurt Sauce
- Grate and Drain the Cucumber – Remove excess moisture to prevent a watery sauce.
- Mix the Ingredients – In a bowl, combine yogurt, cucumber, lemon juice, olive oil, dill, garlic, salt, and pepper. Stir well and refrigerate until ready to serve.
Tips for Perfect Baked Falafel
- Don’t Overprocess – Keep some texture in the falafel mixture to prevent it from becoming too pasty.
- Use Dried Chickpeas – Canned chickpeas add excess moisture, making it harder for the falafel to hold its shape.
- Chill Before Baking – Refrigerating the mixture helps the falafel maintain its structure while baking.
- Brush with Oil – A light coating of oil helps achieve a crispier texture without frying.
- Make It Vegan – Substitute Greek yogurt with a plant-based alternative for a dairy-free sauce.
Variations
- Spicy Falafel – Add a finely chopped jalapeño or extra cayenne pepper for heat.
- Gluten-Free – Use chickpea flour instead of wheat flour.
- Air Fryer Option – Cook at 375°F for 15-18 minutes, shaking halfway for even crispiness.
- Different Dips – Swap the cucumber yogurt sauce for hummus, tahini dressing, or tzatziki.
Serving Suggestions
- Falafel Pita Wrap – Stuff baked falafel into warm pita bread with lettuce, tomatoes, red onions, and a drizzle of cucumber yogurt sauce.
- Falafel Salad Bowl – Serve over a bed of greens with quinoa, roasted vegetables, and extra sauce.
- Falafel Mezze Platter – Pair with hummus, baba ganoush, olives, and warm pita for a Mediterranean feast.
- Falafel Snack – Enjoy on its own with extra sauce for dipping.
Storage and Meal Prep
- Refrigeration – Store leftover falafel in an airtight container in the fridge for up to 5 days.
- Freezing – Freeze uncooked falafel balls for up to 3 months. Bake directly from frozen, adding 5 extra minutes to the cooking time.
- Reheating – Warm in a 350°F oven for 10 minutes or in an air fryer for 5 minutes to restore crispiness.
Conclusion
This Baked Falafel with Cucumber Yogurt Sauce is a wholesome, flavorful, and easy-to-make dish perfect for any occasion. Whether you enjoy it as a wrap, salad topping, or snack, this healthier falafel variation delivers the classic taste and crunch without the excess oil. Try it today and elevate your plant-based meal game!
Baked Falafel with Cucumber Yogurt Sauce
Description
This baked falafel recipe is a healthier twist on the traditional fried version. Packed with chickpeas, herbs, and spices, these crispy falafel bites are served with a refreshing cucumber yogurt sauce. Perfect for meal prepping, a light lunch, or as an appetizer, this dish is a delicious and nutritious addition to any meal.
Ingredients
For the Falafel:
For the Cucumber Yogurt Sauce:
Instructions
Prepare the Falafel Mixture
- In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, turmeric, chili flakes (if using), olive oil, lemon juice, and baking powder. Pulse until the mixture is well combined but still has some texture. Add flour, a tablespoon at a time, and pulse again until the mixture holds together but is not too sticky. Season with salt and pepper to taste. Transfer the mixture to a bowl, cover, and refrigerate for at least 30 minutes to help firm up the dough.
Form the Falafel
- Once the falafel mixture is chilled, use your hands to form the mixture into small balls or patties, about 1 ½ inches in diameter. Place them on a baking sheet lined with parchment paper.
Bake the Falafel
- Preheat your oven to 200°C. Lightly brush the falafel balls with olive oil and bake in the oven for 25 minutes, flipping halfway through, until golden and crispy on the outside.
Prepare the Cucumber Yogurt Sauce
- In a small bowl, combine Greek yogurt, grated cucumber, lemon juice, olive oil, dill or mint, and a pinch of salt and pepper. Stir well to combine.
Serve
- Once the falafel is done, serve it warm with the cucumber yogurt sauce on the side. Enjoy with pita bread, a salad, or in a wrap!
Note
Storage: Store leftover falafel in an airtight container in the fridge for up to 3 days. To reheat, bake in the oven for 5-10 minutes at 180°C.
Variations: You can add a pinch of cinnamon or paprika for extra flavor. If you prefer a gluten-free version, substitute the flour with gluten-free chickpea flour.
Serving Tips: These falafel are great served with a fresh salad, inside a pita, or alongside a platter of hummus and tabbouleh.
