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Kalyn's Kitchen

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.

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Baked Falafel Patties with Yogurt-Tahini Sauce

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!


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, including nutritional information.)

  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 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

Baked Falafel Patties with Yogurt-Tahini Sauce

Baked Falafel Patties with Yogurt-Tahini Sauce

Yield Makes 6 servings
Prep Time 30 minutes
Cook Time 26 minutes
Total Time 56 minutes

You can make these Baked Falafel at home for a tasty meatless meal with middle eastern flavors!

Ingredients

Falafel Ingredients:

  • 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

Instructions

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.
  3. Put chickpeas, onion, parsley, cilantro, salt, garlic, and cumin into bowl of a food processor with the steel blade attached.
  4. Pulse until mixture is well-chopped and combined, but not pureed together.
  5. Sprinkle over baking powder and flour and pulse a few more times to combine.
  6. 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.)
  7. Put mixture into a plastic bowl with a tight-fitting lid and chill several hours or overnight.
  8. 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.)
  9. Shape the mixture into 12 balls, pressing each one flat with your hands and forming into a patty not quite 1/2 inch thick.
  10. Put patties on pan and bake until lightly browned and cooked through.
  11. Jamie baked them about 22 minutes; I was using a toaster oven and baked mine about 26 minutes, turning after 13 minutes.
  12. 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. I sprinkled the sauce with some Ground Sumac (affiliate link), which is totally optional but good.
  4. Serve with Falafel patties.

Notes

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.

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.

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 200Total Fat: 11gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 2mgSodium: 595mgCarbohydrates: 21gFiber: 4gSugar: 5gProtein: 8g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

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.

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    68 Comments on “Baked Falafel with Yogurt-Tahini Sauce”

  1. Glad you found the recipe again. And I LOVE the idea of using a silicone muffin pan to shape and cook them!

  2. I've been using this recipe for years and I lost track of your website. Today after making them, I was searching for a Falafel sauce and here you are again! I can't believe it, my family and I love these baked falafels!!!! Since we are gluten free now, we just omit the flour or use tapioca flour. Comes out the same just a little better you and we also put them in a silicon muffin mold, this way they all come out the same size.

  3. Karimhanin, sure, you are always welcome to link to the recipe.

  4. Hi Kalyn, I came across your blog today while searching for baked falafel recipe. I would like to link your recipe to my blog if you don't mind.

    Thanking you in advance
    Hanim

  5. Fun to hear that it worked to cook this in a crockpot.

  6. I cook mine in my crockpot 2-5 hours and they are usually done in 3. It's crazy how science works but they brown on all sides and it if it is hot outside your kitchen doesn't heat up.

  7. Terrific work! This is the type of information that should be shared around the web. Shame on the search engines for not positioning this post higher!

  8. Whimsy, you MUST get a food processor. So many uses for it.

    (And thanks, but trust me, I have NO ambitions of being on TV at all!)

  9. Okay, you're gonna make me do it. You;re gonna make me have to buy a food processor just so I can try these. It's all your fault.

    You are far better than anyone I've seen on Food Network TV. Seriously.

    You should be on their radar, for sure.

  10. Mub, it's just a guess but I think the uncooked chickpeas might be more likely to need flour to stick together than your cooked ones. Love to hear how it works if you do try it without flour. I love this recipe!

  11. I make a baked falafel but I soak and cook my chickpeas first and don't use any flour in them. I think I'm going to try this version (and see if it'll stick together without the flour). Thanks for the ideas =D

  12. Traci, thanks. I do work hard on it.

  13. This is by far the best website I have seen for recipes to go along with the South Beach Diet. What great ideas!!!

  14. Amy, so glad to hear you liked it, and good to know it works with canned garbanzos too.

  15. I made these with canned garbanzo beans because the commissary here on base doesn't have dry garbanzos. They turned out wonderful! I mean, this was absolutely delicious. Better than most falafels I've had in restaurants. Double thumbs up!!!

  16. Annie, you will have to tell us how they turn out.

  17. The Smiths by my house doesn't carry dried garbanzos (grrr), so I used canned…hope it turns out ok! I found a conversion on the California Dry Bean Board website (http://www.calbeans.com/beanbasics.html). One cup of dried beans equals about 2 1/2 cups soaked. I also decreased the salt since canned already have salt. They're chillin' right now, so we'll see how they turn out 🙂

  18. This was my first phase two dinner and it was fantastic!

  19. Becky, love the idea of Falafel made with pinto beans. Going to check your version now, thanks for sharing.

  20. I just tried this recipe and it turned out great! I used pinto beans because I had heard that you could use either and it still tasted great! I posted about it here: http://vintagemixer.blogspot.com/2009/04/falafel-and-homemade-tzatziki.html