Baked Falafel Recipe

 

baked falafel on a pita sandwich
Baked Falafel
Author: Jackie Alpers
I knew I wanted the sandwich to be healthy, with the falafel baked, not fried. So after a little internet research on how to construct a baked falafel, I came up with this recipe. It makes 3 sandwiches with two falafels each.

Ingredients

  • I 15 oz. can organic garbanzo beans
  • ½ small onion finely chopped, about three tablespoons
  • 2-3 garlic cloves finely chopped
  • Juice of 1/2 lemon
  • 1 tsp. good olive oil
  • 1 T. fresh cilantro chopped
  • 2 T. fresh parsley chopped
  • 1 tsp. coriander
  • 1 tsp. cumin
  • 1 tsp. chili flakes or to taste
  • Salt and pepper to taste
  • 2 T. flour
  • 1 tsp. baking powder

For the Sandwich

  • Three whole wheat pitas
  • Greek nonfat yogurt
  • Nonfat feta cheese
  • Hot sauce - I like Frank's
  • Sliced yellow banana peppers
  • Romaine lettuce
  • Cucumbers - sliced thin
  • Greek olives - pitted
  • Chopped tomatoes

Instructions

  • Preheat oven to 400 degrees. Drain and rinse the garbanzo beans. Put in a medium sized bowl and smash with a fork, or mash with a mallet. Add the rest of the ingredients and mix well. Form into small balls, about 1 1/2 inch in diameter and slightly flatten. Place onto an oiled baking pan. Bake for 15 minutes on each side, until nicely browned on both side.
  • Warm each pita for a couple of minutes, spread with Greek yogurt and vegetables, shake on some hot sauce and sprinkle feta on top.
  • Enjoy!
Course Main Course
Cuisine Mediterranean
Keyword baked falafel recipe, baked falafel sandwich recipe, healthier falafel recipe, Jackie Alpers
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