Mediterranean Baked Green Falafels - PlantPure Nation

Mediterranean Baked Green Falafels

by Kim Campbell August 28, 2020

Mediterranean Baked Green Falafels

Mediterranean Baked Green Falafels

Green falafels are a classic Middle Eastern and Mediterranean food.  They are one of the most popular fast foods served on the streets of Syria, Israel, and Egypt. They take the form of a delicious little veggie ball loaded with garbanzo beans, herbs, and lots of spices and are traditionally served inside a warm pita and topped with cucumbers, tomatoes, and lemon tahini sauce.  These little flavor bombs are perfect for lunch, snack, or with a side of greens. 

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🥄 Kitchen Tools 

  • Food processor
  • High Speed Blender or NutriBullet
  • Large baking sheet
  • Parchment paper or silicone mat
  • Medium size mixing bowl
  • Spatula/Wood Spoons
  • Chef knife
  • Cutting Board

If you are cooking along with me, I recommend you soak the dried garbanzo beans ahead of time. ⏳ 

 Green Falafels

Prep time    15 minutes  

Cook time   20-30 minutes    

Yield               4 servings (22-24 falafels)

🌱 Ingredients

  • 1 cup dried garbanzo beans (not canned or cooked)
  • 1 cup fresh parsley
  • 1 cup fresh cilantro
  • ¼ cup fresh mint
  • ½ medium red onion
  • 1 jalapeno, seeded and deveined
  • 3 garlic cloves
  • 1 teaspoon coriander
  • ½ teaspoon cumin
  • ¼ teaspoon cardamom
  • ½ teaspoon red pepper flakes
  • ½ teaspoon sea salt or to taste
  • 1 teaspoon baking powder
  • 2 tablespoons lemon juice
  • Zest from 1 lemon

Serving Suggestions:

  • 4-6 pita pockets
  • 1 cup diced cucumber
  • 1 cup diced tomatoes
  • 1/2 red onion, thinly slice

    👩‍🍳 Directions

    1. To soak dried garbanzo beans, rinse and place them in a medium sized bowl and cover with plenty of water.  Place them in the refrigerator and allow them to  soak for 8-10 hours or overnight.  Be sure to use a bowl with plenty of water because they will triple in size.  (Use only dried and soaked garbanzo beans for this recipe.  Canned garbanzo beans will be too soft and wet resulting in poorly formed falafels.)
    2. Preheat oven to 400°F.  Line a baking sheet with parchment paper or a silicone mat.
    3. Drain and rinse the soaked garbanzo beans and place them into a food processor with the remaining falafel ingredients.  Roughly puree the ingredients until the mixture reaches a fine-grainy texture.
    4. Scoop out approximately 2 tablespoons of the dough mixture and form into small balls or patties. Place them on the prepared baking sheet and bake for 25-30 minutes flipping them halfway through. Bake until golden brown around the edges and dry to the touch.     
    5. Place the lemon tahini dressing ingredients into a high speed blender and blend until smooth and creamy. Set aside. 
    6. Serve the falafels inside a warm pita and top with cucumbers, tomatoes, parsley, and lemon tahini dressing. You can also serve them on top of a fresh green salad.   

    ✏️ Tips & Hints

    • Falafels freeze beautifully but I recommend you bake them before freezing. 

     

          Lemon Tahini Sauce

          Prep time    5 minutes  

          Cook time   0 minutes    

          Yield              1 cup    

          🌱 Ingredients 

          • 1/4 cup tahini
          • 1/2 cup water
          • 1/4 cup lemon juice
          • 2 dates, pitted
          • 2 garlic cloves
          • 1/4 cup fresh cilantro
          • 1/4 cup fresh parsley
          • 1/2 teaspoon sea salt

          👩‍🍳Directions

          • Place the dressing ingredients into a high speed blender and blend until smooth and creamy.

             

             

             

             

             

             

             


             Mediterranean Green Falafels - Grocery List 🛒

                 Produce 🥦

            • 1 1/4 cup fresh parsley
            • 1 1/4 cup fresh cilantro
            • 1/4 cup fresh mint
            • 1 red onion
            • 1 jalapeno
            • 5 garlic cloves
            • 2 lemons
            • 1 cucumber (for serving suggestions)
            • 1 tomato (for serving suggestions)

                Grains, Nuts & Seeds, Dried Legumes 🌰

            • 1 cup dried garbanzo beans
            • 1/4 cup tahini

                 Baking & Spices 🌶

            • 1/2 teaspoon cumin
            • 1 teaspoon coriander
            • 1/4 teaspoon cardamom
            • 1/2 teaspoon red pepper flakes
            • 1 teaspoon baking powder 
            • 2 pitted dates

                Breads, Wraps and Buns 🍞

            • 4-6 Whole Grain Pitas (for serving suggestions)

                

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            Kim Campbell
            Kim Campbell

            Author



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