Baked chickpea and edamame felafels
Discover a healthy twist on a classic dish with our Baked Chickpea and Edamame Falafels recipe. Packed with protein-rich edamame, crunchy pistachios, hearty chickpeas, fresh spearmint, and a zesty lemon kick, these falafels are perfect for any occasion. Easy to make and baked to perfection, enjoy them in wraps, salads or as a nutritious snack. Vegan-friendly and full of flavor!
- 02 Mar 2025
- Cook time 25 min
- Prep time 15 min
- 4 Servings
- 9 Ingredients
Looking for a healthy and delicious meal option? Try these Baked Chickpea and Edamame Falafels! Packed with protein from chickpeas and edamame, and flavored with zesty lemon, aromatic spices, and fresh herbs, these falafels offer a delightful twist on a classic dish. Perfect for serving in wraps, over salads, or on their own as a tasty snack.
Ingredients:
Instructions:
- Edamame: If using frozen edamame, thaw according to package instructions and pat dry.
- Pistachio Nuts: Shell the pistachios if necessary.
- Chickpeas: Drain and rinse the canned chickpeas thoroughly under cold water.
- Garlic: Peel and roughly chop the garlic cloves.
- Onion: Peel and roughly chop the onion.
- In a food processor, add the edamame, pistachio nuts, chickpeas, garlic, dried coriander, ground cumin, lemon zest, spearmint leaves, and onion chunks.
- Pulse until the mixture is finely chopped and well combined. It should form a somewhat coarse paste. Avoid over-processing, as you want the mixture to have some texture.
- Using your hands or a cookie scoop, portion out the mixture into small balls or patties, each about the size of a walnut.
- Place the formed falafels onto the prepared baking sheet, ensuring they are evenly spaced.
- Place the baking sheet in the preheated oven and bake for 20-25 minutes, or until the falafels are golden brown and firm to the touch. Turn them halfway through baking to ensure even cooking.
- Once baked, remove the falafels from the oven and let them cool slightly.
- Serve warm with your choice of dipping sauce, like tahini or tzatziki, and a side of fresh salad or pita bread.
Tips:
- Ensure the chickpeas and edamame are well-drained to prevent excess moisture in the mixture.
- If the falafel mixture is too wet, add a little flour or breadcrumbs to help bind it.
- For a smoother texture, pulse the ingredients in a food processor until well-combined but still slightly coarse.
- Use an ice cream scoop or your hands to form evenly-sized falafel balls for even baking.
- Line your baking sheet with parchment paper to prevent sticking and ensure easy cleanup.
These Baked Chickpea and Edamame Falafels are a nutritious and flavorful addition to any meal. Easy to prepare and versatile in their use, they make a great option for meal prep or a quick weeknight dinner. Try them out and enjoy a delicious, protein-packed dish that’s sure to become a new favorite!
| Nutrition Facts | |
|---|---|
| Serving Size | 110 grams |
| Energy | |
| Calories 170kcal | 8% |
| Protein | |
| Protein 8g | 6% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 6g | 15% |
| Sugar 4.67g | 5% |
| Fat | |
| Fat 8g | 9% |
| Saturated 0.93g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 9ug | 1% |
| Choline 36mg | 7% |
| Vitamin B1 0.20mg | 16% |
| Vitamin B2 0.11mg | 8% |
| Vitamin B3 0.73mg | 5% |
| Vitamin B6 0.27mg | 16% |
| Vitamin B9 130ug | 33% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 11mg | 13% |
| Vitamin E 0.56mg | 4% |
| Vitamin K 24ug | 21% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.38mg | 43% |
| Iron, Fe 3.01mg | 27% |
| Magnesium, Mg 54mg | 13% |
| Phosphorus, P 170mg | 13% |
| Potassium, K 480mg | 14% |
| Selenium, Se 3.16ug | 6% |
| Sodium, Na 9mg | 1% |
| Zinc, Zn 1.22mg | 11% |
| Water | |
| Water 60g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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