Baked herb & pistachio falafel with tomatoes, spinach and jalapeno
Discover a flavorful and nutritious delight with our Baked Herb & Pistachio Falafel recipe, featuring a savory blend of spearmint, coriander, and pistachios combined with hearty chickpeas, aromatic garlic, and onion. Served with fresh tomatoes, spinach, and a hint of spicy jalapeno, this wholesome dish is perfect for a satisfying meal layered with Mediterranean-inspired goodness. Easy to prepare and baked to perfection, it's a delicious way to enjoy a healthy, plant-based meal.
- 20 Apr 2024
- Cook time 15 min
- Prep time 15 min
- 4 Servings
- 15 Ingredients
Welcome to a delightful and healthy recipe for Baked Herb & Pistachio Falafel with Tomatoes, Spinach, and Jalapeno. This vibrant and nutritious dish combines the unique flavors of pistachios and spearmint with the classic base of chickpeas, making for a deliciously crunchy and wholesome meal. Topped with fresh tomatoes and spicy jalapeno, and served with a side of nutrient-rich spinach, this falafel dish is perfect for any occasion and sure to impress your family and friends.
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or grease it lightly with a bit of olive oil.
- In a food processor, combine the spearmint, coriander leaves, pistachio nuts, chickpeas, garlic cloves, and onion. Pulse until the mixture becomes a coarse crumb texture. Do not over-process; it should not form a paste.
- Add the ground cumin, buckwheat flour, baking soda, and a dash of salt to the mixture. Pulse a few more times until everything is well combined.
- Transfer the mixture to a mixing bowl. Drizzle 1 tablespoon of olive oil over the mixture and mix well.
- Using your hands or a falafel scoop, form small balls or patties from the mixture. Place them on the prepared baking sheet, leaving some space between each falafel.
- Drizzle the remaining 1 tablespoon of olive oil over the shaped falafel to ensure they crisp up nicely while baking.
- Place the baking sheet in the preheated oven and bake for 20-25 minutes, turning them halfway through baking to ensure even cooking. The falafel should be golden brown and slightly crispy on the outside.
- While the falafel is baking, dice the tomatoes and finely chop the jalapeno pepper. If you prefer a milder flavor, remove the seeds from the jalapeno before chopping.
- In a skillet, warm a drizzle of olive oil over medium heat. Add the tomatoes, chopped jalapeno, and dried oregano to the skillet. Sauté for about 5 minutes, until the tomatoes start softening and the mixture is fragrant.
- Add the spinach to the skillet and cook for another 2-3 minutes, until the spinach is wilted but still vibrant green. Stir to combine everything.
- Arrange the freshly baked herb and pistachio falafel on a serving platter. Spoon the sautéed tomatoes, spinach, and jalapeno mixture around the falafel.
- Serve the dish warm, and enjoy your homemade baked herb and pistachio falafel with tomatoes, spinach, and jalapeno!
Tips:
- Soak the chickpeas overnight, or for at least 8 hours for best texture and consistency.
- Use fresh herbs for vibrant flavors; dried herbs won't have the same impact.
- Parchment paper on your baking sheet can prevent sticking and make for easier cleanup.
- Don’t over-process the falafel mixture; it should have a slightly coarse texture for the best bite.
- Use a cookie scoop to portion your falafel evenly, ensuring they bake uniformly.
- Let the mixture rest in the fridge for about 30 minutes to let the flavors meld before shaping and baking.
- Flip the falafels halfway through the baking time to achieve even browning and crunchiness on both sides.
- For extra spice, you can add finely chopped jalapeno into the falafel mixture instead of just using it as a topping.
There you have it, a fantastic and healthy take on falafel that's packed with unique flavors and nutrients. By baking instead of frying, you retain the same great taste and texture while making the dish even more health-conscious. Pair this baked herb & pistachio falafel with a fresh salad or some whole grain pita for a complete meal. Enjoy your culinary creation and don’t forget to share it with your loved ones!
| Nutrition Facts | |
|---|---|
| Serving Size | 310 grams |
| Energy | |
| Calories 320kcal | 13% |
| Protein | |
| Protein 14g | 9% |
| Carbohydrates | |
| Carbohydrates 33g | 9% |
| Fiber 10g | 27% |
| Sugar 9g | 9% |
| Fat | |
| Fat 24g | 28% |
| Saturated 2.99g | 10% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 60mg | 11% |
| Vitamin B1 0.32mg | 26% |
| Vitamin B2 0.15mg | 11% |
| Vitamin B3 1.33mg | 8% |
| Vitamin B6 1.08mg | 63% |
| Vitamin B9 80ug | 20% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 22mg | 24% |
| Vitamin E 1.83mg | 12% |
| Vitamin K 90ug | 74% |
| Minerals | |
| Calcium, Ca 110mg | 9% |
| Copper, Cu 0.67mg | 0% |
| Iron, Fe 3.82mg | 35% |
| Magnesium, Mg 100mg | 23% |
| Phosphorus, P 280mg | 23% |
| Potassium, K 930mg | 27% |
| Selenium, Se 6ug | 11% |
| Sodium, Na 910mg | 60% |
| Zinc, Zn 1.88mg | 17% |
| Water | |
| Water 210g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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