Vegan baked falafel is a delightful and nutritious dish that’s perfect for a quick meal or a satisfying snack. This guide will walk you through making crispy, flavorful falafel, serving it in warm pita bread, and providing tips to enhance your culinary experience.
Vegan Baked Falafel in Pita Bread
Prep Time:
15 minutes
Cook Time:
30 minutes
Additional Time:
5 minutes
Total Time:
5 minutes
Ingredients
- (Serves 4)
- For the Falafel:
- 1 can (15 oz) garbanzo beans (chickpeas), drained and rinsed
- ½ cup onion, finely diced
- 3 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ¼ teaspoon cayenne pepper (adjust to taste)
- 2 tablespoons all-purpose flour (or chickpea flour for gluten-free)
- 1 teaspoon baking powder
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 tablespoon extra virgin olive oil (for greasing the baking sheet)
- For Serving:
- 4 pita breads (whole wheat or gluten-free)
- Fresh vegetables: lettuce, tomatoes, cucumbers, and red onions
- Tahini sauce or hummus for drizzling
Instructions
Step 1: Prepare the Falafel Mixture
- Preheat your oven to 400°F (200°C).
- In a large bowl, mash the drained chickpeas using a potato masher until mostly smooth with some texture remaining.
- Add the diced onion, minced garlic, lemon juice, cumin, coriander, cayenne pepper, flour, baking powder, salt, and black pepper. Mix until well combined.
Step 2: Shape the Falafel
- Using your hands, form the mixture into small patties or balls about the size of a golf ball. Ensure they are not too tightly packed to maintain a light texture.
- Place the shaped falafel on a greased baking sheet.
Step 3: Bake the Falafel
- Bake in the preheated oven for about 10 to 15 minutes on one side until golden brown.
- Flip each patty and bake for an additional 10 to 15 minutes until crispy on both sides.
Step 4: Assemble the Pita Sandwiches
- Warm the pita bread in the oven for a few minutes.
- Stuff each pita with 3-4 falafel patties and top with fresh vegetables and a drizzle of tahini sauce or hummus.
Notes
- For extra flavor, consider adding fresh herbs like parsley or cilantro to the falafel mixture.
- If you prefer a spicier kick, increase the cayenne pepper or add chopped jalapeños.
- Letting the falafel mixture chill in the refrigerator for about 30 minutes can help it hold together better when baking.
- Serve with a side of roasted vegetables or a simple salad for a complete meal.
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Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 364Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 1257mgCarbohydrates: 64gFiber: 7gSugar: 10gProtein: 13g
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