Baked Falafel with Yogurt-Tahini Sauce
I love this Baked Falafel with a delicious Yogurt-Tahini Sauce, and now you can make Falafel at home for a tasty meatless meal! Use Meatless Recipes to find more recipes like this one.
Baked Falafel with Yogurt-Tahini Sauce brings back memories of years ago when a Mediterranean restaurant opened in Salt Lake City and I had my first taste of Falafel. The traditional round balls of deep-fried Falafel at the restaurant were served inside pita bread, with a yogurt-tahini sauce on the side. The restaurant called it Falafel Sandwich, maybe to accommodate the Utah crowd who wasn’t familiar with this type of food. Now Salt Lake has a number of restaurants that serve Falafel, and I love to order it.
So, Thank You Very Much to a reader named Jamie, who sent me this Falafel recipe from Epicurious.com; I was immediately interested in trying it. Jamie said she thought falafel might be South Beach Diet friendly, and it was with whole wheat flour. And when she searched to see if I had a recipe for it, she saw a comment where I said I hadn’t tried making it yet.
Back in the old days I had no idea that Falafel was made from chickpeas, but the fact that they’re made with one of my favorite low-glycemic foods was only part of the reason I loved this recipe, made even more healthy by using whole wheat flour and baking the Falafel patties. I loved the flavor of this Falafel, and I tried it out on my neighbors Todd and Michelle, who also gave it a big thumbs-up!
How to Make Baked Falafel Patties with Yogurt-Tahini Sauce:
(This is just a summary of the steps shown in the photos; scroll down for complete recipe, including nutritional information.)
- Soak dried chickpeas for eight hours or overnight is even better. Be sure to plan for the expanding of the chickpeas as they soak up the liquid; my bowl was nearly too small!
- Drain chickpeas well, then put in food processor with chopped onion, chopped parsley, chopped cilantro, salt, garlic, and cumin.
- Using steel blade, pulse the mixture until it is well-chopped and blended, but not completely pureed together. Then sprinkle in baking powder and flour and pulse a few more times until those ingredients are mixed in. Test to see if a ball of the mixture sticks together, and if not you may need a bit more flour.
- Remove the mixture to a plastic bowl with a tight-fitting lid and chill several hours. (I actually chilled it overnight and baked the Falafel the next day.)
- When ready to bake, form mixture into thin patties, pressing together well with your hands. I made 12 patties from the amount in this recipe, and decided three patties is about one serving. Bake at 400F, turning once, until Falafel is lightly browned on both sides (about 22-26 minutes.)
- Serve warm, with yogurt-tahini sauce if desired.
Make it a Meal:
Falafel is a perfect middle eastern meal when it’s served with Middle Eastern Tomato Salad.
More Bloggers who Made Falafel:
Falafel Bliss from One Hot Stove (Also from Epicurious, but Nupur made fried balls.)
Falafel from Mediterranean Cooking in Alaska
Fantastic Falafels from Green Gourmet Giraffe
An Easy Falafel Recipe from The Hummus Blog
- 1 cup dried chickpeas (see notes)
- 1 cup chopped onion
- 4 T chopped parsley (see notes)
- 4 T chopped cilantro (see notes)
- 1 tsp. salt
- 4 cloves minced garlic (about 2 tsp.)
- 1 tsp. ground cumin
- 1 tsp. baking powder
- 4 T whole wheat flour (see notes)
- olive oil, for spraying baking sheet
Yogurt-Tahini Sauce Ingredients: (see notes)
- 2/3 cup plain yogurt
- 1/3 cup Tahini Sauce (see notes)
- 2 T fresh squeezed lemon juice
- 1/2 tsp. minced garlic
- 1/2 tsp. ground cumin
- salt to taste
- 3 T water to thin sauce if desired
- Soak dried chickpeas in cold water for at least 8 hours, or over night.
- After chickpeas are well-softened, drain well.
- Put chickpeas, onion, parsley, cilantro, salt, garlic, and cumin into bowl of a food processor with the steel blade attached.
- Pulse until mixture is well-chopped and combined, but not pureed together.
- Sprinkle over baking powder and flour and pulse a few more times to combine.
- Test one ball to see if mixture holds together, and if not add more flour until it does. (I didn’t need to add more flour.)
- Put mixture into a plastic bowl with a tight-fitting lid and chill several hours or overnight.
- When ready to bake Falafel, preheat oven or toaster oven to 400F. (I sprayed the baking sheet with olive oil and preheated the pan too, to get the outside of the Falafel extra crisp.)
- Shape the mixture into 12 balls, pressing each one flat with your hands and forming into a patty not quite 1/2 inch thick.
- Put patties on pan and bake until lightly browned and cooked through.
- Jamie baked them about 22 minutes; I was using a toaster oven and baked mine about 26 minutes, turning after 13 minutes.
- Serve warm, with Yogurt-Tahini sauce if desired.
- Using a whisk or mini-processor, combine ingredients.
- Add water as desired until it’s as thin as you prefer. (I added about 2 T of water.)
- I sprinkled the sauce with some Ground Sumac (affiliate link), which is totally optional but good.
- Serve with Falafel patties.
Chickpeas are also called garbanzo beans. I increased the amount of fresh herbs; use more or less to taste. Use a bit more flour if the falafel patties don't stick together well enough.
I adapted the sauce recipe slightly so it had more yogurt and less tahini, but make it to your own taste. Tahini Sauce (affiliate link) is sold in Middle Eastern stores or health food stores, usually near the peanut butter.
Amount Per Serving: Calories: 200Total Fat: 11gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 2mgSodium: 595mgCarbohydrates: 21gFiber: 4gSugar: 5gProtein: 8g
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
These Baked Falafel Patties with Yogurt-Tahini sauce and Middle Eastern Tomato Salad would be a great meal for phase 2 or 3 of the South Beach Diet, or suitable for any low-glycemic eating plan. For a lower-carb version of falafel, you could use almond meal instead of flour, but Falafel is still probably too high in carbs for a strict low-carb diet.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.