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Healthy Baked Falafel {vegan, made in muffin tin}

VGFHP

Healthy baked falafel, made in a muffin tin! It is quick and easy to make, as well as naturally vegan and gluten-free.

Who says you need to stuff falafel into a pita?

I prefer stuffing it straight into my mouth.

I have several falafel recipes with directions that insist on using dried chickpeas. It’s traditional, it’s authentic, and it’s really good, especially when deep-fried in a vat of olive oil. But the recipes are pages long, the preparations tedious, the clean-up lengthy, and the lingering smell of frying oil lasts for days.

Moreover, despite the tastiness, deep fried, labor-intensive falafel is in no way what I want to eat whenway conducive to eating on the run, or eating before going on a run.

So I make my super-easy puck version instead.

I use canned chickpeas, cumin, lemon, tahini, and some oats that act as a great gluten-free binder.

Lots of fresh parsley (or cilantro–my preference) is key for adding fresh flavor. As you can see, it makes the dough bright green, but that changes once the pucks are cooked.

Place the puck patties in the well-oiled cups of a trusty muffin tin, and bake your way to a fantastic snack on the go. Great plain, they are also stellar with a schmear of hummus and an extra sprinkle of herbs (e.g., mint, more cilantro, or more parsley).

Go ahead and eat several. You’re hungry. 🙂

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Healthy Baked Falafel {vegan, made in muffin tin}


  • Author: Camilla
  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Total Time: 40 mins
  • Yield: 12 falafel 1x

Description

Healthy baked falafel, made in a muffin tin! It is quick and easy to make, as well as naturally vegan and gluten-free.


Ingredients

Scale
  • 1/3 cup rolled oats
  • 1 cup (packed) parsley or cilantro leaves and tender stems (about 1 small bunch)
  • 4 cloves garlic, peeled
  • 1 15-oz can chickpeas, rinsed and drained
  • 2 tablespoons tahini (or 2 tbsp olive oil)
  • 11/2 tablespoons fresh lemon juice
  • 11/2 teaspoons ground cumin
  • Optional: pinch of cayenne pepper

Instructions

  1. Preheat oven to 375F. Grease all 12 cups of a standard muffin tin.
  2. In a food processor, process oats, parsley and garlic until very finely chopped. Add the drained chickpeas, tahini, lemon juice, cumin, salt and (optional) cayenne. Pulse until grainy/pasty but do not puree. Scrape down sides of bowl.
  3. Shape the mixture into 12 equal patties (roughly 3 tablespoons per patty); place in prepared cups.
  4. Bake in preheated oven for 20 minutes. Remove tin and, using a butter knife, flip over each patty (it’s very easy, and quick). Return tin to oven and bake for 10 minutes longer until falafel are golden brown. Let cool in tin on a wire rack for 5 to 10 minutes. then flip out onto rack. Serve warm or room temperature.

Notes

Storage: Store in an airtight container in the refrigerator for up to 5 days or the freezer for up to 2 months.

Additional Nutrition Notes: No cholesterol / High in dietary fiber / High in manganese / High in phosphorous / High in vitamin C

  • Category: Lunch, Snack

Nutrition

  • Serving Size: 1 falafel
  • Calories: 58
  • Sugar: 1 g
  • Sodium: 58 mg
  • Fat: 2.1 g
  • Saturated Fat: 0 g
  • Carbohydrates: 7.8 g
  • Fiber: 2.1 g
  • Protein: 2.5 g
  • Cholesterol: 0 mg
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