Easy Baked Falafel with Cucumber-Yogurt Sauce

Vegetarian - Tips

Try this Middle Eastern sandwich of chickpea and spice 'meatballs,' which are actually falafel that are oven-fried to keep their calorie count down. Serve with grilled pita wedges or pita pockets, diced tomatoes, shredded lettuce, and cucumber slices.

Easy Baked Falafel with Cucumber-Yogurt Sauce

Brief

Prep 30 mins

Cook: 30 mins

Total: 1hr

Servings: 4

Yield: 4 servings

Easy Baked Falafel with Cucumber-Yogurt Sauce

Ingredients

cooking spray

2 tablespoons olive oil

divided

1 (15 ounce) can chickpeas

drained and rinsed

¾ onion

diced

¼ cup packed chopped fresh cilantro

¼ cup packed chopped fresh parsley

3 cloves garlic

smashed

1 small lemon

zested

½ teaspoon ground cumin

½ teaspoon kosher salt

½ teaspoon red pepper flakes

½ teaspoon baking powder

⅓ cup all-purpose flour

1 egg

beaten

½ cup plain Greek yogurt

¼ cup seeded and minced cucumber

squeezed dry

2 teaspoons fresh lemon juice

1 teaspoon minced garlic

salt to taste

1 pinch cayenne pepper

or to taste

Tips

Directions

Step 1

Coat a 9x13-inch metal baking pan with cooking spray and 1 tablespoon olive oil and place inside the oven. Preheat the oven to 375 degrees F (190 degrees C). C

Step 2

Combine chickpeas onion cilantro parsley garlic lemon zest cumin salt red pepper flakes and baking powder in a food processor. Pulse until minced but not yet pasty. Transfer to a bowl and stir in flour and egg until fully incorporated.

Step 3

Remove baking pan from the oven. Drop golfball-sized portions of chickpea mixture onto the hot pan.

Step 4

Bake in the preheated oven 15 to 20 minutes. Brush falafel with remaining olive oil and flip over. Continue baking until golden on both sides 15 to 20 minutes more.

Step 5

Meanwhile combine yogurt cucumber lemon juice and garlic in a bowl. Season with salt and cayenne pepper. Store in the refrigerator until ready to serve.

Step 6

Serve falafel with yogurt sauce.

Nutritional Information

Easy Baked Falafel with Cucumber-Yogurt Sauce

Servings Per Recipe:4

Calories: 249.8

% Daily Value *

Protein: 8.2g 16%

Carbohydrates: 29.4g 10%

Dietary Fiber: 4.3g 17%

Sugars: 2.4g

Fat: 11.5g 18%

Saturated Fat: 2.7g 13%

Cholesterol: 46.5mg 16%

Vitamin A Iu: 772.3IU 15%

Niacin Equivalents: 2.1mg 16%

Vitamin B6: 0.4mg 28%

Vitamin C: 14.6mg 24%

Folate: 84.3mcg 21%

Calcium: 87.6mg 9%

Iron: 2.4mg 13%

Magnesium: 32.7mg 12%

Potassium: 257mg 7%

Sodium: 586.6mg 24%

Thiamin: 0.1mg 13%

Calories From Fat: 103.8

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.