Healthy Baked Falafel Recipe

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Ingredients

  • Whole-wheat pitas (~130 calories and at least 4g fiber per pita)
  • One 15-oz. can chickpeas, well drained
  • 1/4 cup whole-wheat flour (you could also try using panko breadcrumbs or whole wheat breadcrumbs. Note: to make this gluten-free, use chickpea flour)
  • 3 tbsp. finely chopped fresh parsley
  • 1 1/2 tbsp. chopped garlic
  • 1 tbsp. chopped fresh cilantro
  • 1/2 tbsp. ground cumin
  • 3/4 tsp. salt
  • 1/2 tsp. baking powder
  • 1/4 tsp. lemon juice
  • 1/8 tsp. paprika, or more to taste
  • A few tbsp water
  • Fat: 2.25g
  • Fiber: 8.5g
  • Protein: 10g
  • The Ingredients – Falafel Pockets
  • Whole-wheat pitas (~130 calories and at least 4g fiber per pita)
  • One 15-oz. can chickpeas, well drained
  • 1 red onion, very finely chopped
  • 1/4 cup whole-wheat flour (you could also try using panko breadcrumbs or whole wheat breadcrumbs)
  • 3 tbsp. finely chopped fresh parsley
  • 1 1/2 tbsp. chopped garlic
  • 1 tbsp. chopped fresh cilantro
  • 1/2 tbsp. ground cumin
  • 3/4 tsp. salt
  • 1/2 tsp. baking powder
  • 1/4 tsp. lemon juice
  • 1/8 tsp. paprika, or more to taste
  • black pepper, to taste
  • Olive oil nonstick spray
  • Baby spinach
  • Diced tomatoes
  • The Ingredients – Sauce
  • Store bought hummus: I like Trader Joe’s Organic Hummus
  • A few tbsp water

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Nutrition Facts

Amount Per Recipe %DV
Recipe Size 1597g
Calories 1421  
Calories from Fat 164 12%
Total Fat 19.16g 24%
Saturated Fat 2.57g 10%
Trans Fat 0.0g  
Cholesterol 2mg 1%
Sodium 7937mg 331%
Potassium 3861mg 110%
Total Carbs 265.33g 71%
Dietary Fiber 55.9g 186%
Sugars 17.22g 11%
Protein 62.59g 100%
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