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!
- 13 Aug 2024
- 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 | 7% |
| 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 | 0% |
| 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 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Chilli and olive polenta
Enjoy a deliciously gluten-free, vegan recipe that brings excitement to your table.
01 Jul 2024Coconut pecan crusted chicken breasts
Perfectly balanced and easy to make, this dish is sure to become a family favorite.
13 Jul 2024Sweet and savory bacon-wrapped asparagus bundles
Perfect as an appetizer or side dish for any meal.
05 Sep 2024Egg-free coconut and banana cake
Enjoy the tropical flavors in every bite of this easy-to-make, delectable dessert.
29 Aug 2024Pan-roasted salmon fillets with leek vinaigrette
Elevate your dinner with this flavorful and nutritious dish that's perfect for any occasion.
07 Jul 2024Spicy pumpkin dip
Topped with fragrant coriander leaves, it’s an exquisite appetizer or snack that’s sure to impress! Easy to make and bursting with bold flavors, this dip is perfect for any gathering.
24 Jul 2024Parmesan chicken cutlets
Ideal for a delicious and satisfying meal the whole family will love.
23 Aug 2024Easy spinach and ricotta muffins
Whip up a batch in no time with this straightforward recipe that balances wholesome ingredients and delicious flavors.
31 Aug 2024Creamy french-style chicken with bacon
Perfect for a comforting and indulgent family dinner.
07 Aug 2024Vegan chocolate mousse with strawberry and orange compote
Ready in just minutes, this plant-based mousse will satisfy your sweet tooth while keeping it healthy and guilt-free.
20 Aug 2024Fruity french toast with maple syrup
Perfectly balanced with protein-rich egg and a touch of olive oil, it's a delightful, nutritious way to kick off your morning.
10 Sep 2024Green beans with almond and lemon dressing
Ready in minutes and packed with nutritious ingredients, this dish will delight your taste buds and brighten up your table.
04 Aug 2024Lime mayonnaise for shellfish
Simple, flavorful, and ready in minutes, it's a delicious accompaniment to your favorite seafood.
04 Aug 2024Cheese souffles
Follow our simple step-by-step guide for a delicately risen, mouth-watering treat every time.
21 Aug 2024Maple pumpkin cottage cheese
At just 90 calories per serving, it's a guilt-free indulgence you can whip up in minutes.
15 Jul 2024Chicken meatloaf with white wine and vegetables
Try it today and elevate your homemade meal experience.
16 Aug 2024Lemon blueberry protein crumble
Quick to prepare and packed with protein, it's a healthy option to keep you energized throughout the day.
13 Jul 2024Fingerling potatoes with chives and tarragon
Ready in just a few steps, it's the perfect addition to your culinary repertoire.
11 Sep 2024