Falafel lovers, rejoice! If you’re looking for a healthier version of this classic Middle Eastern favorite, Vegan Baked Falafel with Tahini Sauce is the perfect recipe for you. These golden, herb-packed falafels are crispy on the outside, fluffy on the inside, and completely oil-free, thanks to baking instead of frying. Paired with a creamy, zesty tahini sauce, they make a delicious and versatile dish that works as an appetizer, snack, or main course.
Ready to master this plant-based classic? Let’s dive into how to make these wholesome, flavor-packed falafels from scratch!
Why Choose Vegan Baked Falafel with Tahini Sauce?
1. Healthier Alternative to Fried Falafel
Traditional falafels are deep-fried, but baking significantly reduces the fat content while still delivering a crispy texture.
2. Rich in Plant-Based Protein
Made with chickpeas, these falafels are a great source of protein, fiber, and essential nutrients like iron and folate.
3. Customizable and Versatile
Serve them in pita wraps, atop salads, or as a snack with your favorite dips. They’re gluten-free, oil-free, and easily adaptable to suit different tastes.
4. Easy to Make
You don’t need fancy equipment—just a food processor and a baking sheet. Plus, these falafels can be prepped in advance, making them ideal for meal prep.
Ingredients
For about 16 falafels, you’ll need:
Falafel:
- 1 cup dried chickpeas (soaked overnight) or 1½ cups canned chickpeas, drained and rinsed
- 1 small onion, roughly chopped
- 2 garlic cloves, minced
- 1 cup fresh parsley (stems removed)
- ½ cup fresh cilantro (optional)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon smoked paprika
- ½ teaspoon baking powder
- 2 tablespoons chickpea flour (or regular flour)
- Salt and black pepper, to taste
Tahini Sauce:
- ¼ cup tahini
- 2 tablespoons lemon juice
- 2 tablespoons water (or more, to adjust consistency)
- 1 small garlic clove, minced
- Pinch of salt
Optional Garnishes:
- Sesame seeds
- Chopped parsley or cilantro
Ingredient Breakdown
1. Chickpeas
Chickpeas form the base of falafels, providing protein, fiber, and a slightly nutty flavor.
Pro Tip: Use dried chickpeas soaked overnight for the best texture. Canned chickpeas work but may result in slightly softer falafels.
2. Herbs and Spices
Parsley, cilantro, cumin, and coriander give falafels their signature flavor.
Customize: If you’re not a fan of cilantro, use extra parsley or even mint.
3. Tahini
Made from ground sesame seeds, tahini adds a creamy, nutty flavor to the sauce.
Substitute: If you don’t have tahini, almond butter or cashew butter can work as a creamy base for the sauce.
Instructions
Step 1: Prep the Chickpeas
- If using dried chickpeas, soak them in a large bowl of water overnight (8-12 hours). Drain and rinse before using.
Step 2: Blend the Falafel Mixture
- In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, paprika, baking powder, chickpea flour, salt, and pepper.
- Pulse until the mixture is well combined but still slightly coarse (not a paste). Scrape down the sides as needed.
Step 3: Shape the Falafels
- Scoop about 1½ tablespoons of the mixture and form into small patties or balls.
- Place them on a parchment-lined baking sheet. If the mixture is too crumbly, add an extra tablespoon of chickpea flour.
Step 4: Bake the Falafels
- Preheat your oven to 375°F (190°C).
- Bake the falafels for 20-25 minutes, flipping halfway through, until golden brown and crispy on the outside.
Step 5: Make the Tahini Sauce
- In a small bowl, whisk together the tahini, lemon juice, water, garlic, and salt until smooth. Adjust the water to achieve your desired consistency.
Step 6: Serve and Enjoy
Serve the baked falafels warm with tahini sauce on the side. Garnish with sesame seeds, parsley, or cilantro for extra flavor.
Picture Gallery
Tips and Variations
1. Make Ahead
- Prepare the falafel mixture in advance and refrigerate for up to 24 hours before baking.
- Baked falafels can be frozen and reheated in the oven or air fryer for a quick snack.
2. Crispier Falafels
For extra crispiness, lightly brush or spray the falafels with olive oil before baking.
3. Alternative Cooking Methods
- Air Fryer: Cook the falafels at 375°F (190°C) for 10-12 minutes, shaking halfway through.
- Pan-Fry: Cook the falafels in a non-stick skillet with a little oil over medium heat until golden on both sides.
4. Serving Ideas
- Stuff the falafels into pita bread with lettuce, tomatoes, and cucumber for a classic falafel wrap.
- Serve over a grain bowl with quinoa, roasted vegetables, and a drizzle of tahini sauce.
- Add them to a fresh green salad for a protein-packed topping.
Nutritional Information (Per Falafel with Sauce)
- Calories: 65
- Protein: 3g
- Carbohydrates: 6g
- Fat: 3g
- Fiber: 2g
- Iron: 6% of the Daily Value (DV)
Health Highlight: These falafels are baked instead of fried, making them lower in fat and calories while still being rich in plant-based protein and fiber.
Conclusion
Vegan Baked Falafel with Tahini Sauce is a healthier, guilt-free take on a beloved classic. Packed with fresh herbs, warm spices, and plant-based protein, these baked falafels are a delicious addition to your weekly menu. Whether served as an appetizer, a snack, or part of a hearty meal, they’re guaranteed to impress.
Have you tried this recipe? Share your favorite falafel variations in the comments below! Don’t forget to pin or share this recipe for later—you’ll want to make it again and again.
FAQs
1. Can I freeze the falafel mixture?
Yes! Form the patties or balls and freeze them on a baking sheet. Once frozen, transfer them to a freezer-safe container. Bake from frozen, adding an extra 5-10 minutes.
2. Can I use canned chickpeas instead of dried?
Yes, but dried chickpeas soaked overnight provide a firmer texture. If using canned, make sure to pat them dry to remove excess moisture.
3. How do I store leftover falafels?
Store baked falafels in an airtight container in the fridge for up to 4 days. Reheat in the oven or air fryer for best results.
4. Is the tahini sauce nut-free?
Yes, tahini is made from sesame seeds and is naturally nut-free. Always check labels for potential cross-contamination if you have allergies.
5. What can I use instead of chickpea flour?
All-purpose flour or oat flour works as a substitute, but chickpea flour keeps the recipe gluten-free and enhances the flavor.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.