Yes, baking falafel in much healthier than more traditional fried falafel, as that needs a lot of oil to get them crispy. Both fiber and protein have been shown to reduce the production of hunger hormones, such as ghrelin, while increasing the production of fullnesshormones like cholecystokinin, glucagon-like peptide-1, and peptide YY (2, 3, 4). That said, falafel is traditionally deep-fried in oil, so falafel purchased at restaurants can be high in fat and calories. Form the falafel into small balls or flat mini burgers it's up to you. Balls made from heavily spiced mashed chickpeas are fried golden and served with sauces made using tahini or yogurt. There are also ample amounts of B-vitamins and minerals including iron, magnesium, potassium and zinc. This promotes steady rises in blood sugar rather than spikes (5, 6). Chickpeas are chocked full of plant-based protein and fiber. Scoop the mixture, form it into small patties, and place them onto the baking sheet. Baking Falafels is easier and less messy! The best thing about this falafel recipe is that you can achieve crispy, soft and delicious falafels by baking! This easy baked falafel recipe is made with fresh herbs, garlic and spices. Get as heart-healthy as Greece, Italy, and the rest of the Mediterranean with these fantastic regional recipes. Spices like smokey cumin bring out a deeper flavor. This article explains 15 health benefits of sesame…. There are plenty of ways to capitalize on the healthy aspects of falafel and cut back on the fat and calories. (Just avoid making the patties too … Here are 13 Greek foods that are super healthy. https://www.simplehealthykitchen.com/healthy-oven-baked-falafel If you want to make healthy falafels, you can replace the white pita with a whole-grain pita. fat-free stuff, and wheat bread that isn’t 100% wholegrain. While these flavor-packed balls are delicious, their fried nature may have you wondering: Is falafel healthy? Most of you may still be wondering, is falafel healthy? And it’s probably sitting in your pantry right now... Swap chicken or fish for dried beans once or twice a week — you'll save money, take in fewer calories and enjoy beans' many nutritional benefits. Here are 6 super seeds to eat for better health. They're a delicious lunch served with flatbreads, dips and salad, can be popped into lunch boxes and are brilliant for baby led weaning. This oil-free baked falafel recipe is healthy, quick and kid-friendly. Healthy and delicious, vegan Baked Falafel is perfect for stuffing in pita pockets or creating scrumptious falafel bowls. Last medically reviewed on February 10, 2020. The Mediterranean diet, based on the traditional Greek diet, is known for its many health benefits. It’s an authentic falafel recipe that you can easily make at home! After lots of messages on Instagram and a vote, I’m now putting frying the falafels to one side and giving you a recipe for healthy baked falafel. Falafel recipes baked can be served a number of different ways, now that you know what’s in falafel, you can already tell that it’s a very healthy recipe. Falafel is full of chickpeas, which are an excellent source of plant-based protein, fibre, and many other nutrients. This version is therefore lower in calories and fat. Add healthy vegetables such as chopped tomatoes, cucumbers, onions, beets, spinach, and eggplant. … However, baking falafel counters this issue and allows you to enjoy this dish without potentially affecting your waistline, if that’s a concern for you. It is traditionally deep-fried in oil, however, which increases the fat and calories involved. To start, it’s a good source of fiber and plant-based protein, two nutrients that work synergistically to help keep you full for longer throughout the day. Sauté falafel in a nonstick pan with a few tablespoons of oil or consider baking it in the oven or air fryer to almost eliminate the need for oil. It's thought that caffeine's stimulating effects become less noticeable over time because your body becomes tolerant or less responsive to its effects. Also, studies have shown that chickpea fiber may help manage blood sugar levels by slowing carb absorption. One cup of canned chickpeas contains 265 calories, 4 grams of fat, 15 grams of protein and 12.5 grams of fiber. Our version is baked rather than fried - crisp on the outside with a soft, moist interior. Yet, it’s typically deep-fried in oil, which raises its fat and calorie content. Made with quinoa, roasted vegetables, greens and of course, baked falafel this vegan and gluten-free recipe makes a … This classic dish is loaded with fiber- and protein-packed chickpeas, but is it good for you? Find out which options are healthy and why. Additionally, making your own falafel allows you to bake them rather than deep-fry them, which cuts back on excess oil, fat, and calories. I so want to try this baked falafel! It’s typically deep-fried in oil, which significantly increases its calorie and fat content (11). Preheat oven to 375°F. Baking instead of frying reduces the amount of fat and calories in this falafel recipe! These easy falafel are made with canned chickpeas and baked in the oven instead of deep-fried for a nice alternative to the vegan Middle Eastern staple. Falafel is a dish of Middle Eastern origin that’s especially popular among vegetarians and vegans. While tahini is perhaps best known as an ingredient in hummus, some may be surprised to learn that it offers several health benefits. How to Prevent Germs at the Grocery Store. Falafel contains a variety of important nutrients, but it’s traditionally deep-fried in oil, which can make it high in fat and calories. Katie's Healthy Take: Why Should You Cook With Dried Beans? Is baked falafel healthy? Preheat your oven to 400°F (200°C) and grease a baking sheet with oil. It consists of deep-fried patties that are made from a combination of chickpeas (or fava beans), herbs, spices, onion, and dough. You get a pizza, you get a pizza, everyone gets a pizza! This typically involves placing spoonfuls of patties on a sheet and baking for 20–25 minutes at 375 degrees Fahrenheit. All rights reserved. But sometimes when I want to eat falafel, and I am on a low calories diet, I eat it baked; it is delicious as well. As a rich source of vitamins, minerals and fiber, chickpeas may provide a variety of health benefits. 8 Great Reasons to Eat More Hummus, 15 Health and Nutrition Benefits of Sesame Seeds, 3 tablespoons (30 grams) of all-purpose flour. Baked Falafel Or Fried Falafel? Falafel has several qualities that may benefit your health in various ways. However, making your own falafel at home can minimize these downsides. And I really appreciate that list. Baked falafel & cauliflower tabbouleh, green tahini sauce & charred spring onions 4 ratings 4.3 out of 5 star rating Forget soggy sandwiches for lunch and try these easy falafels, served with delicious cauliflower tabbouleh, tahini sauce and charred spring onions Combine the … Spray a baking sheet with oil. Moreover, chickpea fiber has been linked to improved bowel health, as well as lowered risks of heart disease and colon cancer (7, 8, 9, 10). Along with a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure. Well, there is a way to make healthy falafels at home. Tuck your lower-fat falafel into whole grain pita with a chopped salad made with tomato, cucumbers and bell peppers or serve with bulgur along with measured portions of sauces and lots of fresh vegetables. Baked Falafel. Simply follow the steps above to indulge in delicious, fresh falafel. 5 from 1 vote This article reviews whether falafel is healthy and provides a nutritious recipe. Add chickpeas, onion, garlic, oil, parsley, lemon juice, cumin, coriander, salt and cayenne into a food processor and pulse until just combined. Place falafel onto prepared baking sheet and flatten slightly with a fork. The common accoutrements like tahini sauce, vegetables, pita bread and yogurt will add more calories, but from healthy sources. Instead if frying, today we will be making a baked falafel … With protein and fiber rich chickpeas and loads of fresh herbs, these baked falafels are a great healthy meal! To start, skip the deep frying. A 3.5-ounce (100-gram) serving of 6 small patties of falafel contains the following nutrients (1): Falafel also contains small amounts of niacin, vitamin B5, calcium, and many other micronutrients. Our website services, content, and products are for informational purposes only. How I “Tricked” My Parents Into Eating Low-Carb Pasta, This Common Ingredient Makes the Best Dairy-Free Ice Cream. Start the night before by soaking chickpeas in water. In a food processor, combine the soaked and drained chickpeas, onion, parsley, cilantro, garlic, salt, … Hummus is delicious, packed with nutrients and incredibly good for you. … Here are some frequently asked questions about making this baked falafel recipe! Serve with creamy yogurt sauce for traditional flavor. All rights reserved. Bake for 20-25 minutes or until golden brown. Alternatively, try making your falafel recipe baked instead of fried to give it a healthy twist and cut down on the fat content of your fritters. Making baked falafel balls at home is not as hard as you think! People often consider deep-fried foods unhealthy, but it depends partially on the type of oil used. Sure, it is easy to grab a can of beans, rinse and drain them and toss them into your recipe, but there are several good reasons to stock up on dried beans. You’re one dish away from instant comfort. I love using this Baked Falafel in place of meat or poultry. Combine the chickpeas, garlic, onion, parsley, olive oil, flour, baking powder, lemon juice, cumin. Remove from oven and leave to cool for 5 minutes before serving. While many of those may have been no-brainers for those of us in the healthy living community, I think the majority of the population is still fooled by energy bars (that are really candy bars!) Typically flavored with warm, earthy spices like cumin and coriander, falafel can also be flavored with fresh herbs, garlic, onion, cayenne and red pepper flakes. While falafel are baking, combine the bulgur and 1 cup of boiling water in a small bowl and cover for 15 minutes. Though it contains many healthy ingredients, it’s typically deep-fried, which increases its fat and calorie content. Falafel is great as a sandwich on a pita bread, or served with hummus and veggies. Bake them for another 10–12 minutes, until they are golden and crispy. Falafel is packed with a variety of important nutrients. Is baked falafel healthy? Falafel can be a stand-alone side dish, but it’s commonly served in a pita pocket, flatbread, or as part of an assortment of appetizers called a meze. Completely delicious but a spray of oil keeps the calorie count down. Falafel is high in many micronutrients and a good source of fiber and protein. That said, falafel can have downsides, depending on how it’s prepared. Falafel, it is commonly served in a pita, which acts as a pocket, or wrapped in a flatbread known as taboon. Falafel is a popular Middle Eastern dish typically made from a combination of ground chickpeas, herbs, spices, onions, and dough. Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. , parsley, olive oil, which acts as a sandwich on a pita, which significantly increases its and... With only a few ingredients provides a nutritious recipe 4 grams of protein and rich... 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