Easy Baked Falafel Recipe (2024)

FAQs

Why can't I use canned chickpeas for falafel? ›

Turns out that dried chickpeas are essential to good falafel. See, canned chickpeas have already been cooked. Starch molecules within them have already burst and released their sticky contents, much of which get washed away in the cooking liquid, leaving the remaining chickpeas with very little clinging power.

Health benefits may include weight management, heart health support, and management of anemia. Baking falafel instead of frying can reduce fat content and make it healthier. Some downsides may include potential allergies and sodium content concerns.

Baking soda and powder: Baking soda breaks down and softens the chickpeas as they soak. Baking powder, mixed in just before baking, makes the falafel light and airy. Fresh herbs: The tender leaves of parsley, dill, and cilantro bring fresh, herbal flavor and color.

There are three types of falafel--Traditional falafel, baked falafel and lemon falafel. “Where the traditional falafel is the basic fried falafel comprising a mix of chickpeas, onions, garlic, herbs and spices, baked falafels are made using fresh herbs in the chickpea mixture,” says Chef Sati from Ophelia.

If you are using canned chickpeas, drain and rinse them with water to cut the sodium (salt) content by almost a half. Rinse well in cold water to make them easier to digest and less gas-producing.

The only difference is that canned chickpeas tend to be moist and hold extra liquid. This can make your hummus runnier than if you used dried chickpeas soaked overnight. Go ahead and try making hummus with canned chickpeas - it should still be delicious!

Go with the falafel. The gyro has more saturated fat, more calories, and (usually) more sodium than the falafel—or chicken or vegetable sandwich fillings—on most menus. Take Daphne's, a "California-fresh" West Coast chain with 56 restaurants that lists calories on its menus and Nutrition Facts on its Web site.

Falafel's Nutritional Profile

Zozos says that the health benefits of falafel are plenty. It tends to be relatively low in cholesterol, low on the glycemic index scale, and high in protein. Also, it's full of complex carbs and fiber, which are good for a healthy gut and regular bowel movements, adds Zozos.

Falafel has a good amount of micronutrients plus it is a good source of protein and fiber. This helps in curbing one's appetite, lowers one's risk of chronic disease, and supports healthy blood sugar. All these qualities put Falafel in the diabetes-friendly category.

Dried chickpeas (that have been soaked in water for 24 hours) are an important ingredient that will give your falafel the right consistency and taste. (Tip: I usually add about ½ teaspoon of baking soda to the soaking water to help soften the dry chickpeas.)

Why put baking soda in falafel? ›

Baking soda — It may seem odd to add baking soda to a savory recipe, but it helps keeps the interior texture of the falafels fluffy.

If you forget, you can simply start the cooking process, but expect them to take longer to cook than if you had soaked them first. It can take up to twice the time if you don't soak them first. The reason most people prefer to soak beans is: Soaking makes the beans cook faster.

Falafel was made popular in Israel by Yemeni Jews in the 1950s. They brought with them the chickpea version of the dish from Yemen and introduced the concept of serving falafel balls in pita bread. And the way the Israeli falafel is served is, in my opinion, the main reason why Israeli falafel is truly, well, Israeli.

The origins of the falafel can be traced back to Egypt, which is located between Africa and the Middle East. Egyptians are said to eat falafels every day. In fact, falafels are considered their national dish. Falafels reached North America and Germany in the 20th century.

Eating uncooked falafel that has been left out for a few hours can pose a risk of foodborne illness due to bacteria growth. Bacteria can multiply rapidly in foods left at room temperature, potentially causing digestive issues or food poisoning.

No soaking required.

Yes, you can make falafel from canned chickpeas instead of dry ones that you have to soak ahead of time.

Really, canned chickpeas will NOT work! They'll throw off the ratios in this recipe, and they'll make the patties too wet and mushy. In order to achieve the light texture of traditional falafel, you MUST use dried chickpeas here. Soak them overnight (but don't cook them!) before making the recipe.

Canned chickpeas contain high amounts of potassium. Since people who are on certain medications, such as beta-blockers for heart disease, have increased levels of potassium in the blood, they should be careful about their potassium intake.

Canned chickpeas are pre-cooked chickpeas. You can eat canned chickpeas straight out of the can! (Just be sure to rinse them off before chowing down to wash out excess sodium) Otherwise, you can roast them or turn them into any number of delicious dishes, like these here.