Baked Falafel is a popular Middle Eastern dish that is traditionally deep-fried. However, if you are watching your calorie intake, baked falafel is a healthier alternative as it contains 130 calories per 1 oz (28 g).

In addition to being lower in calories than fried falafel, baked falafel is a rich source of plant-based protein which makes it a fantastic addition to any vegetarian or vegan diet. It is also packed with essential vitamins and minerals such as fiber, folate, iron, and phosphorus.

In this article, we will explore the nutritional benefits and potential drawbacks of baked falafel. We will also provide you with tips on how to make it at home and different ways to serve it.

What are the health benefits of Baked Falafel?

Baked falafel is an excellent source of plant-based protein, making it a great alternative to meat-based dishes. It also contains high levels of dietary fiber, which can help with digestion and reduce the risk of colon cancer. The dish is rich in essential vitamins and minerals such as folate and phosphorus, which helps to maintain healthy bones and teeth. Additionally, Baked Falafel contains antioxidants, which can help to reduce the risk of chronic diseases such as heart disease and cancer. Eating Baked Falafel regularly can also help regulate blood sugar levels, making it beneficial for those with diabetes or insulin resistance.

How many calories in one oz of Baked Falafel?

One oz of Baked Falafel contains approximately 130 calories. This makes it a healthier alternative to deep-fried falafel which can contain up to 350 calories per one oz serving. Additionally, Baked Falafel is lower in fat and cholesterol, reducing the risk of heart disease.

What are the ingredients used in Baked Falafel?

The primary ingredients used in Baked Falafel are chickpeas, onions, herbs, and spices. The chickpeas are soaked overnight, then blended with the onions, herbs, and spices to form a dough. The dough is then shaped into small balls and baked until golden brown. Other ingredients can include garlic, parsley, coriander, and cumin.

How to make Baked Falafel at home?

To make Baked Falafel at home, you will need one can of drained chickpeas, one small onion, two cloves of garlic, two tablespoons of chopped fresh parsley, one tablespoon of chopped fresh coriander, one teaspoon of ground cumin, half a teaspoon of salt, and half a teaspoon of baking powder. Preheat the oven to 375°F (190°C). In a food processor, combine the chickpeas, onion, garlic, parsley, coriander, cumin, salt, and baking powder. Pulse until the mixture is slightly coarse but not pureed. Shape the mixture into small balls, approximately one 1.5 inches in diameter, flatten slightly, and then place them onto a lined baking sheet. Bake the falafel for 12-15 minutes or until golden brown. Baked Falafel is typically served with pita bread, hummus, tzatziki, or salad. You can also serve it as a vegan alternative to meatballs with pasta.

What are the different serving ideas for Baked Falafel?

Baked Falafel is a versatile dish that can be served in a variety of ways. One popular way to serve it is in a pita bread sandwich with lettuce, tomatoes, and hummus. Another option is to serve it as an appetizer with tzatziki or tahini dip. You could also add it to a salad for a protein-rich lunch or dinner option. If you're feeling creative, you could even use the falafel mixture to make a vegan burger patty!

Can Baked Falafel be frozen?

Yes, you can freeze Baked Falafel. After baking, allow the falafel to cool completely, then place it in an airtight container or freezer bag. To reheat, place the falafel in an oven preheated to 350°F (175°C) and bake for 5-7 minutes or until heated through. Frozen baked falafel can be kept for up to three months in the freezer. It's a convenient option for meal prep or a quick and easy dinner option.

How to reheat Baked Falafel?

To reheat Baked Falafel, preheat your oven to 350°F (175°C). Place the falafel on a baking sheet and bake for 5-7 minutes or until heated through. Alternatively, you could reheat the falafel in the microwave on high for 30 seconds to a minute. When reheating falafel, be careful not to overheat it as it can become dry and lose its flavor.

What are the possible side effects of eating Baked Falafel?

Baked Falafel is generally safe to eat for most people. However, some individuals may experience bloating, gas, or indigestion after consuming foods high in fiber. Additionally, Baked Falafel is made from chickpeas, which can cause an allergic reaction in some people. If you experience any adverse side effects after eating Baked Falafel, discontinue use, and consult a medical professional.

How does Baked Falafel compare to Fried Falafel in terms of nutrition?

Baked Falafel is a healthier alternative to Fried Falafel. While both contain chickpeas as the primary ingredient, Fried Falafel is deep-fried, which means it is higher in calories, fat, and cholesterol. One oz of Fried Falafel can contain up to 350 calories and six grams of fat, while Baked Falafel contains only 130 calories and one gram of fat. Additionally, Baked Falafel is a rich source of plant-based protein, whereas Fried Falafel contains unhealthy saturated fats and trans fats.

What are some common questions about Baked Falafel?

Q: Is Baked Falafel gluten-free? A: Yes, Baked Falafel is typically gluten-free as it is made from chickpeas and various herbs and spices. Q: Can Baked falafel be baked in an air-fryer? A: Yes, you can bake Baked Falafel in an air-fryer to achieve a crispy texture without excess oil. Q: Can I substitute dried chickpeas for canned chickpeas when making Baked Falafel? A: Yes, you can use dried chickpeas instead of canned chickpeas, but you will need to soak the chickpeas overnight before using them.