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Kalyn's Kitchen

Baked Falafel Patties with Yogurt-Tahini Sauce

I love these Baked Falafel Patties with a delicious Yogurt-Tahini Sauce, and now you can make Falafel at home for a tasty meatless meal! Use Dried Beans to find more recipes like this one.

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Baked Falafel Patties with Yogurt-Tahini Sauce

These Baked Falafel Patties with Yogurt-Tahini Sauce bring 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!


Process photos for Baked Falafel Patties with Yogurt-Tahini Sauce

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.)

  1. 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!
  2. Drain chickpeas well, then put in food processor with chopped onion, chopped parsley, chopped cilantro, salt, garlic, and cumin.
  3. 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.
  4. 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.)
  5. 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.)
  6. Serve warm, with yogurt-tahini sauce if desired.

Make it a Meal:

Falafel is great served with Middle Eastern Tomato Salad.

More Bloggers who Made Falafel:

Falafel Bliss from One Hot Stove (The same recipe 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

Baked Falafel Patties with Yogurt-Tahini Sauce

You can make these Baked Falafel Patties at home for a tasty meatless meal!

Ingredients:

Falafel Ingredients:

  • 1 cup dried chickpeas (also called garbanzo beans)
  • 1 cup chopped onion
  • 4 T chopped parsley (original recipe called for 2 T)
  • 4 T chopped cilantro (original recipe called for 2 T)
  • 1 tsp. salt
  • 4 cloves minced garlic (about 2 tsp.)
  • 1 tsp. ground cumin
  • 1 tsp. baking powder
  • 4 T whole wheat flour (or more, if the balls don’t stick together well enough)
  • olive oil, for spraying baking sheet

Yogurt-Tahini Sauce Ingredients:

  • Makes 1 cup of Yogurt-Tahini Sauce; I adapted the sauce recipe slightly so it had more yogurt and less tahini, but make it to your own taste.
  • 2/3 cup plain yogurt
  • 1/3 cup Tahini Sauce (sold in Middle Eastern stores or health food stores, usually near the peanut butter)
  • 2 T fresh squeezed lemon juice
  • 1/2 tsp. minced garlic
  • 1/2 tsp. ground cumin
  • salt to taste
  • 2-3 T water to thin sauce if desired
  • (I sprinkled the sauce with a little sumac, purely optional)

Directions:

Falafel Instructions:

  1. Soak dried chickpeas in cold water for at least 8 hours, or over night.
  2. 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.
  3. Pulse until mixture is well-chopped and combined, but not pureed together.
  4. Sprinkle over baking powder and flour and pulse a few more times to combine.
  5. 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.)
  6. Put mixture into a plastic bowl with a tight-fitting lid and chill several hours or overnight.
  7. 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.)
  8. Shape the mixture into 12 balls, pressing each one flat with your hands and forming into a patty not quite 1/2 inch thick.
  9. Put patties on pan and bake until lightly browned and cooked through.
  10. Jamie baked them about 22 minutes; I was using a toaster oven and baked mine about 26 minutes, turning after 13 minutes.
  11. Serve warm, with Yogurt-Tahini sauce if desired.

Sauce Instructions:

  1. Using a whisk or mini-processor, combine ingredients.
  2. Add water as desired until it’s as thin as you prefer. (I added about 2 T of water.)
  3. Serve with Falafel patties.

Notes:

Falafel recipe from The Foods of Israel Today, found on Epicurious.com by a reader named Jamie, and slightly adapted by Kalyn. Yogurt-Tahini Sauce found in Falafel Bliss at One Hot Stove, who got it from pastagirl9, a reviewer on Epicurious.)

All images and text ©

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.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

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68 comments on “Baked Falafel Patties with Yogurt-Tahini Sauce”

  1. Susan, so glad you liked it. Hmmm, I need to make this again myself!

  2. These were delicious! The sauce really complements the falafel.

  3. wow, this looks delish!!!

  4. Even though I soaked the chickpeas for about 15 hrs., they were still hard. Here’s a tip found over at nupur’s site I wish I had seen beforehand: To check is the chickpeas are soaked all the way through, cut one open. If the color is even, without a chalky center, then it is fully soaked.

  5. these look absolutely delicious! i’m starting to understand that a food processor is a must in any cook’s kitchen…as a recent grad, my kitchen isn’t even big enough for one of these, but one day!
    this recipe might just be enough to get me to overtake my mother’s kitchen…

    thanks!

  6. these look absolutely delicious! i’m starting to understand that a food processor is a must in any cook’s kitchen…as a recent grad, my kitchen isn’t even big enough for one of these, but one day!
    this recipe might just be enough to get me to overtake my mother’s kitchen…

    thanks!

  7. These look scrumptious..thanks for de-fattening one of my favourite snacks:)

  8. Thanks Kalyn..they turned out perfectly! I actually served them with leftover Asian Slaw from your blog last week, and although it’s a strange combination it was delicious. I’ll definitely make these again!!

  9. Georgia, I would add more flour until it sticks together pretty well. Did you chill it? That might make a difference.

  10. I’m making this right now, and am a little apprehensive, as mine didn’t form nice round patties like yours did. I wonder if I should have added more flour. I hope they turn out!!

  11. I love falafels. I have made them several times but find they fall apart a bit when fried. I love that you baked them, I will have to give that a try. Thanks!

  12. I am so making these, Kalyn – I love falafel and have been trying to avoid deep fried food.
    Tks!

  13. Yes! Falafel!! And I’m thrilled to find a baked recipe as I hardly ever make anything that needs frying. And yes, using chickpea flour woudl make this gluten-free. I’ve just had a gluten-free vegetarian friend staying over here in London and she had some fantastic chickpea flour, gluten gree falafel at a health shop in Greenwich Market – too yummy!

  14. I love falafel! I’m now on a quest for dry chick peas and tahini.

    For me, a whole wheat pita, lettuce, falafel, tahini and a little hot sauce — YUM.

    Glad I found this blog — new recipes and food ideas keep every day just a bit more exciting!

  15. What a great idea to bake instead of fry… I’ll definitely be adding this to my list of must-try recipes!

  16. I just read all the reviews of the recipe on Epicurious, and one reviewer said she does freeze the uncooked mixture, then thaws and cooks it later.

    There were also some people who said they use chickpea flour instead of flour, which would make this gluten free (I think?) and also make it phase one for South Beach. If anyone tries that, love to know how it works.

  17. Kalyn, I love that this is a way to get my falafel fix by baking them. Yum! I’m definitely going to have to give this a try — just need to get my hands on some dry chickpeas.

  18. Cheryl, I have no idea if they can be frozen. I can’t think of why not. I would freeze them before you bake them, then thaw and bake if it was me.

    If you try it, let us know how it works.

  19. What a great recipe! I love falafel. I look forward to looking through your other recipes. I just noticed you were in Woman’s World before; so was I…small little world with so many good recipes 🙂

  20. one more question! do they freeze, and if so, do I freeze before or after baking? I am so excited to make these.

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