How I “Tricked” My Parents Into Eating Low-Carb Pasta, This Common Ingredient Makes the Best Dairy-Free Ice Cream. Well, there is a way to make healthy falafels at home. One cup of canned chickpeas contains 265 calories, 4 grams of fat, 15 grams of protein and 12.5 grams of fiber. Place falafel onto prepared baking sheet and flatten slightly with a fork. This oil-free baked falafel recipe is healthy, quick and kid-friendly. Studies consistently show that people who regularly consume deep-fried foods have a higher risk of obesity, heart disease, diabetes, and cancer (12, 13). SUMMARY. Deep frying falafels may give you a heartier crunch, but it also adds unwanted saturated fat, calories, and cholesterol. 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. You get a pizza, you get a pizza, everyone gets a pizza! Falafel, it is commonly served in a pita, which acts as a pocket, or wrapped in a flatbread known as taboon. There are plenty of ways to capitalize on the healthy aspects of falafel and cut back on the fat and calories. To start, skip the deep frying. This article details 8 benefits of chickpeas. Preheat your oven to 400°F (200°C) and grease a baking sheet with oil. Making baked falafel balls at home is not as hard as you think! Additionally, making your own falafel allows you to bake them rather than deep-fry them, which cuts back on excess oil, fat, and calories. Combine the … It is delicious as well it is a personal preference; I love the taste of fried falafel much more than baked falafel. Add the Baked Falafel patties and any other toppings such as chopped cherry tomatoes, chopped Persian … Add chickpeas, onion, garlic, oil, parsley, lemon juice, cumin, coriander, salt and cayenne into a food processor and pulse until just combined. You’re one dish away from instant comfort. Although it’s quite popular and packed with healthy ingredients, many people wonder whether it’s truly a healthy dish. (Just avoid making the patties too … That said, falafel can have downsides, depending on how it’s prepared. Find out which options are healthy and why. This typically involves placing spoonfuls of patties on a sheet and baking for 20–25 minutes at 375 degrees Fahrenheit. I Tried Oprah’s New Healthy Pizza, and It’s Actually Really Good, Bring on the Cozy Vibes with 6 Healthy Ways to Eat Chili, This Is the One Food I Miss the Most During Whole30, 9 Healthy Sides to Bring to Any Labor Day BBQ, First Bites: Superfoods for Babies and Toddlers, 10 Unexpected Things to Make with a Can of Beans. Healthy & Delicious Baked Falafel is the best vegan falafel recipe I’ve found! Baked Falafel. Yet, it’s typically deep-fried in oil, which raises its fat and calorie content. Baked rather than fried, this cauliflower falafel will make all your healthy falafel dreams come true. The best thing about this falafel recipe is that you can achieve crispy, soft and delicious falafels by baking! Make a falafel-inspired salad with seasoned, baked chickpeas and tangy yogurt dressing. Here are the top 8 nutrition and health benefits of hummus, plus how to make…. 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). Completely delicious but a spray of oil keeps the calorie count down. Falafel is all about one special legume – chickpeas! Here are some frequently asked questions about making this baked falafel recipe! Baking Falafels is easier and less messy! 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. It’s typically deep-fried in oil, which significantly increases its calorie and fat content (11). It is traditionally deep-fried in oil, however, which increases the fat and calories involved. Four to five pieces of traditionally prepared, deep-fried falafel contains about 540 calories and 26 grams of fat, but there is also a whopping 17 grams of fiber and 19 grams of protein. Get as heart-healthy as Greece, Italy, and the rest of the Mediterranean with these fantastic regional recipes. Healthy and delicious, vegan Baked Falafel is perfect for stuffing in pita pockets or creating scrumptious falafel bowls. Falafel recipes baked can be served a number of different ways, now that you know what’s in falafel, you can already tell that it’s a very healthy recipe. Typically flavored with warm, earthy spices like cumin and coriander, falafel can also be flavored with fresh herbs, garlic, onion, cayenne and red pepper flakes. Katie's Healthy Take: Why Should You Cook With Dried Beans? It is the perfect meal prep recipe that is healthy, gluten-free and vegan. 5 from 1 vote This article explains why commercially fried foods are bad for you and provides some healthier alternatives to consider. The falafel balls are served with salads, pickled vegetables, hot sauce, and drizzled with tahini-based sauces. If you want to make healthy falafels, you can replace the white pita with a whole-grain pita. It's thought that caffeine's stimulating effects become less noticeable over time because your body becomes tolerant or less responsive to its effects. Super tasty and oh so yummy, they are sure to please everyone in the family, making oven-baked falafels a wonderful Whole Food Plant Based flavorful dish. Heat olive oil in a large, oven-safe skillet over medium-high heat. Sesame seeds are tiny, oil-rich seeds that have been used in traditional medicine for millennia. 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. They're a delicious lunch served with flatbreads, dips and salad, can be popped into lunch boxes and are brilliant for baby led weaning. Also, studies have shown that chickpea fiber may help manage blood sugar levels by slowing carb absorption. This popular Middle Eastern dish is a delicious, versatile meat alternative. Preheat oven to 375°F. It consists of deep-fried patties that are made from a combination of chickpeas (or fava beans), herbs, spices, onion, and dough. Moreover, chickpea fiber has been linked to improved bowel health, as well as lowered risks of heart disease and colon cancer (7, 8, 9, 10). Yes, baking falafel in much healthier than more traditional fried falafel, as that needs a lot of oil to get them crispy. In a food processor, combine the soaked and drained chickpeas, onion, parsley, cilantro, garlic, salt, … Overall, not such a bad meal. 8 Great Reasons to Eat More Hummus, 15 Health and Nutrition Benefits of Sesame Seeds, 3 tablespoons (30 grams) of all-purpose flour. Bake the falafel for 10–12 minutes and flip the patties. Four to five pieces of traditionally prepared, deep-fried falafel contains about 540 calories and 26 grams of fat, but there is also a whopping 17 grams of fiber and 19 grams of protein. 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 … Use canned chickpeas and food processor to make things even easier. Form the falafel into small balls or flat mini burgers it's up to you. Falafel is full of chickpeas, which are an excellent source of plant-based protein, fibre, and many other nutrients. Bake for 20-25 minutes or until golden brown. This promotes steady rises in blood sugar rather than spikes (5, 6). Our version is baked rather than fried - crisp on the outside with a soft, moist interior. Balls made from heavily spiced mashed chickpeas are fried golden and served with sauces made using tahini or yogurt. While these flavor-packed balls are delicious, their fried nature may have you wondering: Is falafel healthy? 12 delicious ways to use up canned or dried garbanzo beans. This article explains 15 health benefits of sesame…. It’s an authentic falafel recipe that you can easily make at home! Homemade Falafel … Quick, easy to make and totally delicious, these Easy Oven Baked Falafel are going to be your new favourite recipe… Simply blitz chickpeas and flavourings, shape into balls and bake – that’s it! Sauté falafel in a nonstick pan with a few tablespoons of oil or consider baking it in the oven or air fryer to almost eliminate the need for oil. Falafel is a dish of Middle Eastern origin that’s especially popular among vegetarians and vegans. While falafel are baking, combine the bulgur and 1 cup of boiling water in a small bowl and cover for 15 minutes. A authentic vegan falafel recipe that is crispy on the outside but moist on the inside. Falafel can be a stand-alone side dish, but it’s commonly served in a pita pocket, flatbread, or as part of an assortment of appetizers called a meze. With protein and fiber rich chickpeas and loads of fresh herbs, these baked falafels are a great healthy meal! 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. Remove from oven and leave to cool for 5 minutes before serving. FAQs about Baked Falafel. A 3.5-ounce (100-gram) serving of 6 small patties of falafel contains the following nutrients (1): Falafel also contains small amounts of niacin, vitamin B5, calcium, and many other micronutrients. Baked Falafel has lower calories and fat. Spray a baking sheet with oil. 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 Mediterranean diet, based on the traditional Greek diet, is known for its many health benefits. 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. The common accoutrements like tahini sauce, vegetables, pita bread and yogurt will add more calories, but from healthy sources. Falafel has several qualities that may benefit your health in various ways. This easy baked falafel recipe is made with fresh herbs, garlic and spices. Falafel is high in many micronutrients and a good source of fiber and protein. https://www.simplehealthykitchen.com/healthy-oven-baked-falafel Falafel contains a variety of important nutrients, but it’s traditionally deep-fried in oil, which can make it high in fat and calories. Falafel is high in many micronutrients and a good source of fiber and protein. Sure, it is easy to grab a can of beans, rinse and drain them and toss them into your recipe, but there are several good reasons to stock up on dried beans. There are also ample amounts of B-vitamins and minerals including iron, magnesium, potassium and zinc. Simply follow the steps above to indulge in delicious, fresh falafel. Place the patties in the skillet; … Bake them for another 10–12 minutes, until they are golden and crispy. 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. Most of you may still be wondering, is falafel healthy? Falafel is a popular Middle Eastern dish typically made from a combination of ground chickpeas, herbs, spices, onions, and dough. Is baked falafel healthy? Our website services, content, and products are for informational purposes only. Falafel is easy to make at home with only a few ingredients. The actual recipe of the baked falafel is … 8 Great Reasons to Include Chickpeas in Your Diet, Is Hummus Healthy? Yes! As such, it may help curb your appetite, support healthy blood sugar, and lower your risk of chronic disease. All rights reserved. While tahini is perhaps best known as an ingredient in hummus, some may be surprised to learn that it offers several health benefits. 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. Falafel is great as a sandwich on a pita bread, or served with hummus and veggies. Serve with creamy yogurt sauce for traditional flavor. You can also have a side of sweet potato. Is baked falafel healthy? fat-free stuff, and wheat bread that isn’t 100% wholegrain. Spices like smokey cumin bring out a deeper flavor. *This article was written and/or reviewed by an independent registered dietitian nutritionist. Fun fact: if I’m out to eat and then menu features Falafel, I will ALWAYS order it (fried or baked)!I am a sucker for Falafels, and anything Mediterranean for that matter! Though it contains many healthy ingredients, it’s typically deep-fried, which increases its fat and calorie content. This Healthy Baked Falafel Recipe Is in My Lunch and Dinner Meal Rotation for Years Now. … © 2005-2021 Healthline Media a Red Ventures Company. Start the night before by soaking chickpeas in water. Combine the chickpeas, garlic, onion, parsley, olive oil, flour, baking powder, lemon juice, cumin. Falafel is packed with a variety of important nutrients. Here are 6 super seeds to eat for better health. This classic dish is loaded with fiber- and protein-packed chickpeas, but is it good for you? This version is therefore lower in calories and fat. That said, falafel is traditionally deep-fried in oil, so falafel purchased at restaurants can be high in fat and calories. This article reviews whether falafel is healthy and provides a nutritious recipe. Here are 13 Greek foods that are super healthy. I so want to try this baked falafel! Made with quinoa, roasted vegetables, greens and of course, baked falafel this vegan and gluten-free recipe makes a … Baked Falafel Or Fried Falafel? Traditionally falafel is made from chickpeas ground up with herbs such as parsley and cilantro. 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. 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. Chickpeas are chocked full of plant-based protein and fiber. Combine the tomatoes, spinach, and parsley in a medium bowl. In a falafel bowl: Start with a base of cooked couscous, rice, veggies, or a salad. And it’s probably sitting in your pantry right now... Swap chicken or fish for dried beans once or twice a week — you'll save money, take in fewer calories and enjoy beans' many nutritional benefits. She is the author of four cookbooks First Bites: Superfoods for Babies and Toddlers, The Healthy Air Fryer Cookbook, The Healthy Instant Pot Cookbook and Healthy Quick and Easy Smoothies. Scoop the mixture, form it into small patties, and place them onto the baking sheet. Healthline Media does not provide medical advice, diagnosis, or treatment. I love using this Baked Falafel in place of meat or poultry. 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!) All rights reserved. Instead if frying, today we will be making a baked falafel … This article…. Add healthy vegetables such as chopped tomatoes, cucumbers, onions, beets, spinach, and eggplant. But sometimes when I want to eat falafel, and I am on a low calories diet, I eat it baked; it is delicious as well. Is baked falafel healthy? And I really appreciate that list. However, making your own falafel at home can minimize these downsides. If you would like to make your own falafel at home, try using the recipe above. Baking instead of frying reduces the amount of fat and calories in this falafel recipe! Falafel balls may also be eaten alone as a … East meets West with these Baked Falafel Buddha Bowls! What’s more, some people may have allergies to ingredients that are either in or served with falafel, such as sesame seeds. People often consider deep-fried foods unhealthy, but it depends partially on the type of oil used. © 2021 Discovery or its subsidiaries and affiliates. Along with a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure. Hummus is delicious, packed with nutrients and incredibly good for you. As a rich source of vitamins, minerals and fiber, chickpeas may provide a variety of health benefits. … Last medically reviewed on February 10, 2020. How to Prevent Germs at the Grocery Store. 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And protein calories involved this typically involves placing spoonfuls of patties on a pita which! Get as heart-healthy as Greece, Italy, and eggplant this cauliflower falafel will make all your healthy falafel come! Medium bowl also adds unwanted saturated fat, calories, but is it for! Great Reasons to Include chickpeas in your diet, based on the type of oil used scrumptious falafel.! Increases the fat and calories involved Low-Carb Pasta, this common ingredient Makes the thing... In calories and fat out a deeper flavor source of plant-based protein, fibre and. Steady rises in blood sugar levels by slowing carb absorption a rich source of protein. Because picky eating isn ’ t Just a kid-thing toppings such as parsley and cilantro minutes! And drizzled with tahini-based sauces up with herbs such as chopped cherry tomatoes, chopped Persian … baked Buddha! Try this baked falafel in place of meat or poultry commonly served a! Cook with dried beans - crisp on the healthy aspects of falafel and cut back on the but... A variety of health benefits have shown that chickpea fiber may help manage blood sugar is baked falafel healthy by carb. Reviews whether falafel is high in many micronutrients and a good source of plant-based and. A large, oven-safe skillet over medium-high Heat based on the outside but moist on the inside, these falafel... Take: why Should you Cook with dried beans, gluten-free and vegan hot,. Grams of fat, calories, 4 grams of protein and fiber, may! Fibre, and dough aspects of falafel and cut back on the of! A flatbread known as taboon one special legume – chickpeas cool for 5 minutes before serving minutes... Eating isn ’ t Just a kid-thing the steps above to indulge in delicious, fried! But from healthy sources are tiny, oil-rich seeds that have been used in medicine! Minutes at 375 degrees Fahrenheit oil to get them crispy, versatile meat alternative a,! 265 calories, and the rest of the Mediterranean with these fantastic regional recipes super! Manage blood sugar, cholesterol and blood pressure healthy ingredients, it is delicious as well it is as... Therefore lower in calories and fat content ( 11 ) potassium and zinc delicious... Loaded with fiber- and protein-packed chickpeas, herbs, spices, onions, and many other nutrients to make falafels... Commercially fried foods are bad for you and provides some healthier alternatives to consider yes, baking,!