Lightened up baked falafel wraps are just as delicious as its traditionally fried version, at a reduction of the calories and fat, and with NO guilt attached. Easy to make, easy to eat!
Why you’ll love this recipe
- Well, for one, because these falafel wraps are baked, and not fried. Not only does this reduce the calories and fat, making this dish a heart healthy choice, but it will reduce the mess in your kitchen too!
- These little nuggets are super versatile. Make them into traditional falafel wraps or pitas. OR, use them as salad toppers if you’re limiting your complex carb intake.
- They’re easy to prepare and make great leftovers that are just as delicious cold as they are reheated.
How to make falafel
To make this simple dish, add your soaked and very well drained chickpeas and all remaining ingredients to a food processor.
EXPERT TIP: Dry up the cilantro or parsley with a clean dish towel as well, to remove as much moisture as possible.
Process the mixture until crumbly, but do not over process. You don’t want to puree the ingredients, as they should be a little on the chunky side.
Next, you will form the falafel nuggets. Scoop the mixture into small balls, approx 1.5-2″ in diameter and squeeze out as much moisture as you can. (Do this over your kitchen sink to avoid a big mess.)
Then flatten them slightly, into a disc shape and place down on your prepared baking tray.
Keep your falafel on the smaller side for quick and even baking.
Bake one side for 15 minutes, flip your falafel and bake for 5 additional minutes, until lightly golden brown, and they’re done! Delicious, easy, and nutritious!
Once baked, serve them over a salad, or with pitas and all your favourite toppings.
I like tomato, cucumber, more cilantro and tahini.
Expert Tips to make the BEST falafel wraps
- Make sure to drain your chickpeas very well, and use a clean dish towel to absorb the extra moisture in both your chickpeas and cilantro or parsley.
- Once you’ve formed your falafel ball in your hands, squeeze out the excess moisture over your kitchen sink before flattening into a disc shape and placing on your baking tray.
- Do not over process your ingredients. You want a slightly chunky mixture for the best possible texture. (Refer to image above.)
- Make sure to use dried chickpeas that have been soaked and drained, and do NOT use canned chickpeas. Canned chickpeas will be too mushy and will alter the texture of your falafel.
How long do they keep?
Falafel keeps refrigerated in a sealed container for up to 4 days and makes great leftovers.
Leftovers taste great cold or reheated. Reheat in a 350 degree oven for about 10 minutes.
More delicious recipes using chickpeas
- Chili Lime Chickpea Buddha Bowl
- Smashed Chickpea Salad Wrap
- Vegan Chicken Burgers – Gluten Free
- Baked Chickpea Nuggets [Allergen Free]
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Much love
Rosa
Ingredients
- 1 cup dry/uncooked chickpeas soaked overnight. (Do NOT use canned)
- 1 cup cilantro or parsley roughly chopped and loosely packed
- 1 yellow onion roughly chopped
- 4 tbsp lemon juice approx 1 large lemon
- 2 tbsp olive oil
- 1 tsp dried basil
- 2 tsp garlic powder
- 1.5 tsp cumin
- 1/2 tsp baking powder
- 3/4 tsp sea salt
- 1/4 tsp black pepper
Optional Ingredients
- whole wheat pita gluten free if needed
- tomato
- cucumber
- red onion
- fresh cilantro, parsley or dill
- tahini
Instructions
- Line a baking tray with parchment and preheat your oven to 400 degrees F.
- Drain chickpeas well and add to your food processor along with all remaining ingredients. Process until crumbly but not pureed. Do not over process.
- Form the mixture into small (1-1.5") balls, squeezing out excess moisture with your hands, then flatten slightly and shape into patty/nugget shape. Place on prepared baking sheet.
- Bake for 15 minutes and then flip your falafel and bake for another 5 minutes until lightly golden brown. Don't overcook your falafel or they will get too dry.
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