{"id":48811,"date":"2023-01-23T19:38:54","date_gmt":"2023-01-23T19:38:54","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=48811"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"healthy-falafel-recipe","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/","title":{"rendered":"How To Make Healthy Falafel From Scratch | Quick &#038; Easy Recipe"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#Whats_In_The_Healthy_Falafel_Recipe\" >What&#8217;s In The Healthy Falafel Recipe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#Healthy_Baked_Falafel_Recipe_4\" >Healthy Baked Falafel Recipe (4)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#Ingredients\" >Ingredients:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#Instructions\" >Instructions:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#Nutrition\" >Nutrition:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#What_Can_You_Serve_With_Healthy_Falafel\" >What Can You Serve With Healthy Falafel?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#Why_Cant_You_Use_Canned_Chickpeas_For_Falafel\" >Why Can&#8217;t You Use Canned Chickpeas For Falafel?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#Is_It_Better_To_Bake_Or_Fry_Falafel\" >Is It Better To Bake Or Fry Falafel?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#Is_Baked_Falafel_Healthy\" >Is Baked Falafel Healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#Is_Falafel_Healthy_For_Weight_Loss\" >Is Falafel Healthy For Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Falafel is one of the Middle Eastern staples that is loved by many. It\u2019s a vegetarian dish, made from chickpeas or fava beans and spices, commonly served as a sandwich, wrap or salad topping.\u00a0<\/span><span style=\"font-weight: 400;\">You can easily make your own falafel at home with the right ingredients and steps, but it&#8217;s a labor of love. From soaking the beans overnight to frying the falafel, you probably won\u2019t be able to make it as fast as going out and buying it.\u00a0<\/span><span style=\"font-weight: 400;\">Cue this easy and healthy homemade falafel recipe! We can save you time while still giving you a delicious and nutritious meal. Skip the frying and opt instead for baking the falafel, which is much healthier and still yields a crispy outside and a soft inside. Plus, this recipe is vegetarian and gluten-free, making it perfect for those with dietary restrictions.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_Healthy_Falafel_From_Scratch\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_In_The_Healthy_Falafel_Recipe\"><\/span><strong>What&#8217;s In The Healthy Falafel Recipe?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The primary ingredient in this falafel recipe is chickpeas. Chickpeas are in the legume family\u2014yellow in color and a bit larger than green peas\u2014with a nutty, earthy flavor. They are chalk-full of <a href=\"https:\/\/betterme.world\/articles\/is-bacon-healthy-for-weight-loss\/\">essential vitamins<\/a>, minerals, and plant-based protein making them a nutritious choice for any vegetarian dish (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5188421\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fava beans are a popular substitute for chickpeas, and can be used in place of them in this recipe. These beans have a buttery texture and a subtle sweet flavor. They also provide additional plant-based protein as well as numerous health benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll also need a variety of herbs and spices for the falafel mixture. Which ones you use will depend on the flavors you prefer. Typically, cumin, coriander, garlic powder, and salt are used. If a more complex flavor is desired, you can add spices like paprika, cayenne pepper, and oregano.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To bind all the ingredients together, you&#8217;ll need an egg. This is optional for a vegan version; if you choose to leave the egg out, add 2 tablespoons of flour to give the falafel mixture a binder.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Healthy_Baked_Falafel_Recipe_4\"><\/span><strong>Healthy Baked Falafel Recipe (<a href=\"https:\/\/www.nospoonnecessary.com\/asian-crispy-pan-fried-falafels\/#wprm-recipe-container-11778\">4<\/a>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You&#8217;ll love the taste of this simple, healthy falafel recipe. With few ingredients and a quick cooking time, it&#8217;s perfect for busy weeknights or as an appetizer for parties.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ingredients\"><\/span><strong>Ingredients:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 (15 oz.)can chickpeas, drained and rinsed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 small Red Onion \u2013 peeled &amp; roughly chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 cloves Garlic &#8211; smashed &amp; peeled<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 Jalapeno &#8211; seeded &amp; coarsely chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd Cup fresh Parsley leaves &#8211; tightly packed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc Cup fresh Cilantro leaves &#8211; tightly packed (can be left out; increase the amount of parsley to 3\/4 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp Cumin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tsp Cayenne<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 tsp Fresh Ginger &#8211; grated<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tsp Baking Soda<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2-3 TBSP Chickpea Flour &#8211; (or All-Purpose or Gluten-Free flour)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 Lime zest + 1 tsp Juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp Coarse Sea Salt (or Flakey Sea Salt)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 tsp Fresh Ground Black Pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 1\/2 tsp Sesame Seeds (raw, un-toasted)<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Instructions\"><\/span><strong>Instructions:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat the oven to 375\u00b0F (190\u00b0C) and line a baking sheet with parchment paper.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a food processor, combine chickpeas, onion, garlic, jalapeno, parsley and cilantro until coarsely chopped.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the spices, baking soda, and salt and pepper to the food processor. Pulse until all ingredients are combined but still chunky.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transfer the falafel mixture to a bowl and stir in the chickpea flour, lime zest and juice, sesame seeds, and parsley until evenly distributed.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using your hands, form 12 small patties with the falafel mixture and place on the prepared baking sheet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chill the falafel in the refrigerator for 30 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bake in a preheated oven for 15-20 minutes, until golden brown and crispy on the outside.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Nutrition\"><\/span><strong>Nutrition:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calories per patty: 32 kcal | Carbohydrates: 2g | Protein: 1g | Fat: 3g | Saturated Fat: 1g | Sodium: 242 mg | Potassium: 34mg | Fiber: 1g | Sugar: 1g | Vitamin A: 280 IU | Vitamin C: 6mg | Calcium: 10mg | Iron: 1mg<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/avocado-brownies\/\"><i>Healthy Avocado Brownies For A Guilt-Free Treat<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_Healthy_Falafel_From_Scratch\"><img decoding=\"async\" class=\"aligncenter wp-image-47223 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207669-1024x576.png\" alt=\"healthy falafel recipe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207669.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207669-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207669.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207669-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207669.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_You_Serve_With_Healthy_Falafel\"><\/span><strong>What Can You Serve With Healthy Falafel?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to falafel, the <a href=\"https:\/\/betterme.world\/articles\/healthy-salmon-marinade\/\">possibilities<\/a> are endless. These baked falafels make a great addition to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pita bread <\/b><span style=\"font-weight: 400;\">&#8211; traditionally, falafels are served in pita pockets. Stuff a warm pita with falafel and top it off with some tzatziki sauce and sliced cucumbers.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Salads <\/b><span style=\"font-weight: 400;\">&#8211; create a flavorful salad by layering your favorite greens with crispy falafel, tomatoes, red onion, olives and feta cheese. Drizzle it with a tangy lemon-tahini dressing for an extra boost of flavor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Buddha Bowls<\/b><span style=\"font-weight: 400;\"> &#8211; add a few falafels to your buddha bowl along with quinoa, roasted vegetables, and a creamy tahini sauce.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wraps<\/b><span style=\"font-weight: 400;\"> &#8211; create a filling wrap by adding falafel, shredded lettuce, tomatoes, avocado, and hummus to a warm tortilla.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Cant_You_Use_Canned_Chickpeas_For_Falafel\"><\/span><strong>Why Can&#8217;t You Use Canned Chickpeas For Falafel?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">First of all, let&#8217;s not say you can&#8217;t use canned chickpeas for falafel. If you\u2019re short on time, you could certainly use them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reason many people advise against it is because the canned version doesn\u2019t have quite the same <a href=\"https:\/\/betterme.world\/articles\/healthy-blueberry-muffins-with-oats\/\">texture<\/a> and flavor as dried chickpeas when soaked overnight. In fact, soaking canned chickpeas for an extended period of time could cause them to turn mushy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re short on time and must use canned chickpeas, here are some tips to achieve the desired texture and flavor:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t soak them overnight, but give them a rinse before adding to the falafel mixture.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rinse the canned chickpeas thoroughly under running water before adding them to the falafel mixture. This serves two purposes: the water removes some of the extra salt and liquid from the canned variety, and the sieve ensures water can&#8217;t find its way into the mixture.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add a teaspoon of baking powder to help with their texture. Baking soda will create some lift in the mixture, resulting in a lighter falafel.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grind them in a food processor until they\u2019re small but not too fine so that there\u2019s still some texture.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add a bit of flour to help bind the mixture together, as canned chickpeas are much softer than dried.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_Healthy_Falafel_From_Scratch\"><img decoding=\"async\" class=\"aligncenter wp-image-47230 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207675-1024x576.png\" alt=\"healthy falafel recipe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207675.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207675-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207675.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207675-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207675.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Better_To_Bake_Or_Fry_Falafel\"><\/span><strong>Is It Better To Bake Or Fry Falafel?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Both cooking methods yield a delicious falafel. Frying is especially <a href=\"https:\/\/betterme.world\/articles\/stuffed-sweet-potato\/\">useful<\/a> if you want a crunchier texture and crispier outside. But as they are ways to achieve a crispy falafel patty without the use of oil, baking is a healthier option.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Baked falafel has fewer added calories, fat, and cholesterol than fried. It&#8217;s also much safer to cook and handle, as you won\u2019t have to worry about getting splattered with hot oil.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some tips to ensure a crispy falafel when baking:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make the mixture tight so that it holds together well. You can add a bit of flour if needed. Panko bread crumbs can also work well.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spray the baking sheet before placing the falafel balls on it. This helps them crisp up better.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flatten each ball slightly to ensure even cooking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bake them in an oven preheated to 375\u00b0F (190\u00b0C). Bake until golden and crisp, about 15 to 20 minutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn the falafels halfway through baking for even cooking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let them cool for a few minutes before serving or storing.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A middle ground between baking and frying is pan-frying. This method uses less oil than deep-frying and yields a crunchy outside with a tender inside. To pan-fry falafel, heat a thin layer of oil over medium-high heat and cook the patties on each side for 3-4 minutes. You could also use an air-fryer at 400\u00b0F (205\u00b0C) for about 5 minutes per side or until golden and crispy.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_Healthy_Falafel_From_Scratch\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_Healthy_Falafel_From_Scratch\"><img decoding=\"async\" class=\"aligncenter wp-image-47237 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207682-1024x576.png\" alt=\"healthy falafel recipe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207682.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207682-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207682.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207682-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207682.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Baked_Falafel_Healthy\"><\/span><strong>Is Baked Falafel Healthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Absolutely\u2014baked falafel is a much healthier alternative to traditional fried falafel. Not only does it have less fat and fewer calories, but baking also minimizes the formation of harmful compounds that can occur when you fry food in oil.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nutrition-wise, baked falafel is a good source of plant protein, fiber, <a href=\"https:\/\/betterme.world\/articles\/healthy-homemade-pizza\/\">vitamins<\/a>, and minerals (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5188421\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Whether you use chickpeas or fava beans, it contains many of the same benefits you get from legumes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gut health: <\/b><span style=\"font-weight: 400;\">Legumes are high in soluble fiber, which helps to keep your digestive system regular and maintain healthy gut bacteria (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/legumes-pulses\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heart health: <\/b><span style=\"font-weight: 400;\">Legumes are low in fat and high in cholesterol-lowering soluble fiber (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566984\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Blood sugar regulation: <\/b><span style=\"font-weight: 400;\">Legumes have a low glycemic index, meaning they can help to keep your blood sugar levels steady (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/legumes-pulses\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight loss: <\/b><span style=\"font-weight: 400;\">Legumes are high in fiber and protein, which can help you feel full longer and can aid in weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566984\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bone health: <\/b><span style=\"font-weight: 400;\">Legumes provide important minerals, like calcium and magnesium, which are vital for bone health .\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Antioxidants:<\/b><span style=\"font-weight: 400;\"> Legumes are loaded with antioxidants, which help protect your body from damage caused by free radicals (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3249911\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Falafel_Healthy_For_Weight_Loss\"><\/span><strong>Is Falafel Healthy For Weight Loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best weight loss foods have a few distinctive qualities (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1319349\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). They are high in protein and other nutrients, low in calories, and full of fiber. Baked falafel is a great choice for those looking to lose weight, as it checks all the boxes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike its fried counterpart, baked falafel is lower in fat and calories, so you can enjoy it without exceeding your daily calorie limit. And because it is high in protein and fiber, this savory snack will keep you full longer than the others and help reduce your cravings.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/healthy-homemade-ramen\/\"><i>10 Healthy Homemade Ramen Recipes You\u2019ll Want To Make Every Chance You Get<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Baked falafel is an <a href=\"https:\/\/betterme.world\/articles\/liquid-diet-ideas\/\">excellent way<\/a> to enjoy this Middle Eastern staple without the added calories or fat from frying. It has a similar flavor and texture to its fried counterpart, but with fewer <a href=\"https:\/\/betterme.world\/articles\/lose-weight-in-a-month\/\">calories<\/a>, less fat, and more nutrition.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_Healthy_Falafel_From_Scratch\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Falafel is one of the Middle Eastern staples that is loved by many. It\u2019s a vegetarian dish, made from chickpeas or fava beans and spices, commonly served as a sandwich, wrap or salad topping.\u00a0You can easily make your own falafel at home with the right ingredients and steps, but it&#8217;s a labor of love. From [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":48812,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"coauthors":[125,87],"class_list":["post-48811","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Make Healthy Falafel From Scratch | Quick &amp; Easy Recipe - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn how to make healthy, delicious baked falafel with this easy-to-follow guide. We&#039;ll show you tips and tricks for baking the \u2605 PERFECT FALAFEL \u27a4 as well as explore the health benefits of a baked version.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Make Healthy Falafel From Scratch | Quick &amp; Easy Recipe\" \/>\n<meta property=\"og:description\" content=\"Learn how to make healthy, delicious baked falafel with this easy-to-follow guide. We&#039;ll show you tips and tricks for baking the \u2605 PERFECT FALAFEL \u27a4 as well as explore the health benefits of a baked version.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_482227561-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1724\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/9e6bf67a6ec807be3ea63a08bdd6ca1b\"},\"headline\":\"How To Make Healthy Falafel From Scratch | Quick &#038; Easy Recipe\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/\"},\"wordCount\":1684,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_482227561-scaled.jpg\",\"articleSection\":[\"Recipes\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Falafel is one of the Middle Eastern staples that is loved by many. It\u2019s a vegetarian dish, made from chickpeas or fava beans and spices, commonly served as a sandwich, wrap or salad topping.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">You can easily make your own falafel at home with the right ingredients and steps, but it's a labor of love. From soaking the beans overnight to frying the falafel, you probably won\u2019t be able to make it as fast as going out and buying it.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Cue this easy and healthy homemade falafel recipe! We can save you time while still giving you a delicious and nutritious meal. Skip the frying and opt instead for baking the falafel, which is much healthier and still yields a crispy outside and a soft inside. Plus, this recipe is vegetarian and gluten-free, making it perfect for those with dietary restrictions.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What's In The Healthy Falafel Recipe?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The primary ingredient in this falafel recipe is chickpeas. Chickpeas are in the legume family\u2014yellow in color and a bit larger than green peas\u2014with a nutty, earthy flavor. They are chalk-full of <a href=\\\"https:\/\/betterme.world\/articles\/is-bacon-healthy-for-weight-loss\/\\\">essential vitamins<\/a>, minerals, and plant-based protein making them a nutritious choice for any vegetarian dish (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5188421\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fava beans are a popular substitute for chickpeas, and can be used in place of them in this recipe. These beans have a buttery texture and a subtle sweet flavor. They also provide additional plant-based protein as well as numerous health benefits.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You'll also need a variety of herbs and spices for the falafel mixture. Which  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/\",\"url\":\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/\",\"name\":\"How To Make Healthy Falafel From Scratch | Quick & Easy Recipe - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_482227561-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Learn how to make healthy, delicious baked falafel with this easy-to-follow guide. 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We'll show you tips and tricks for baking the \u2605 PERFECT FALAFEL \u27a4 as well as explore the health benefits of a baked version.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/","og_locale":"en_US","og_type":"article","og_title":"How To Make Healthy Falafel From Scratch | Quick & Easy Recipe","og_description":"Learn how to make healthy, delicious baked falafel with this easy-to-follow guide. We'll show you tips and tricks for baking the \u2605 PERFECT FALAFEL \u27a4 as well as explore the health benefits of a baked version.","og_url":"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1724,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_482227561-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kristen Fleming, RD","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/9e6bf67a6ec807be3ea63a08bdd6ca1b"},"headline":"How To Make Healthy Falafel From Scratch | Quick &#038; Easy Recipe","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/"},"wordCount":1684,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_482227561-scaled.jpg","articleSection":["Recipes"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Falafel is one of the Middle Eastern staples that is loved by many. It\u2019s a vegetarian dish, made from chickpeas or fava beans and spices, commonly served as a sandwich, wrap or salad topping.\u00a0<\/span><span style=\"font-weight: 400;\">You can easily make your own falafel at home with the right ingredients and steps, but it's a labor of love. From soaking the beans overnight to frying the falafel, you probably won\u2019t be able to make it as fast as going out and buying it.\u00a0<\/span><span style=\"font-weight: 400;\">Cue this easy and healthy homemade falafel recipe! We can save you time while still giving you a delicious and nutritious meal. Skip the frying and opt instead for baking the falafel, which is much healthier and still yields a crispy outside and a soft inside. Plus, this recipe is vegetarian and gluten-free, making it perfect for those with dietary restrictions.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What's In The Healthy Falafel Recipe?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The primary ingredient in this falafel recipe is chickpeas. Chickpeas are in the legume family\u2014yellow in color and a bit larger than green peas\u2014with a nutty, earthy flavor. They are chalk-full of <a href=\"https:\/\/betterme.world\/articles\/is-bacon-healthy-for-weight-loss\/\">essential vitamins<\/a>, minerals, and plant-based protein making them a nutritious choice for any vegetarian dish (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5188421\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Fava beans are a popular substitute for chickpeas, and can be used in place of them in this recipe. These beans have a buttery texture and a subtle sweet flavor. They also provide additional plant-based protein as well as numerous health benefits.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You'll also need a variety of herbs and spices for the falafel mixture. Which  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/","url":"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/","name":"How To Make Healthy Falafel From Scratch | Quick & Easy Recipe - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/healthy-falafel-recipe\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_482227561-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Learn how to make healthy, delicious baked falafel with this easy-to-follow guide. 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