A simplified and healthy version of a classic Middle Eastern favorite, these baked vegan falafel are fluffy on the inside, crispy on the outside, and paired with tzatziki: a tangy dairy-free, garlic yogurt sauce.
I’m so excited about these easy baked vegan falafel and homemade tzatziki because this recipe is exemplary of one of my goals: more recipes with canned beans instead of dried beans.
Don’t get me wrong, raw dried beans are very healthy for you and retain slightly more of their nutrient profile. The traditional falafel recipe calles for dried chickpeas. However, they require more preparation and more cooking time. As a busy mom of two, sometimes it can be challenging to work with dried beans. No, no – not the cooking part! But actually remembering to soak them the night before!
Why do we need to soak dried beans?
Dried beans require soaking to help soften them and help begin the process of breaking down lectins. Lectins are pesky proteins that bind to sugar and can sometimes trigger tummy aches, gas and bloating. To remove lectins, it’s always best to soak dried beans overnight and then boil them at high temperatures.
Fortunately, with canned beans, that work has already been done and thus, canned beans have very low amounts of lectins. Canned beans are easier to prepare and faster to cook.
The Ingredients
Chickpeas. In this recipe, we’re working with canned chickpeas. It’s important to drain, rinse and then, really dry the chickpeas so that no extra water enters the batter.
Oats. Traditionally, falafel doesn’t call for flour (definitely not oats). However, as I mentioned above, we’re working with wetter canned beans which requires a little bit of a twist on the traditional recipe. The pulsed oats act as a binder to help keep the wetter beans formed in their circular shape.
I have made this recipe with flour in the past and because we’re not frying the falafel in this recipe, the flour tends to dry out the falafel. Thus, we’re using lightly ground oats which helps keep the shape and adds a bit of chewiness to the falafel.
Oil. Usually, falafel are fried in a skillet of oil. Frying is probably one of the most unhealthiest ways of cooking because it saturates the food in oil and thus, bumps up the calorie intake. Furthermore, as oil heats, it undergoes chemical reactions that change the molecular composition, resulting in free fatty acids and free radicals. These radicals are linked to increase risk in cancer and cardiovascular disease.
So, we’re baking! You can use a conventional oven or an air fryer. I have tested both methods and both work well to create a textured falafel patty that is soft on the inside and crispy on the outside. The air fryer I use is the Instant Pot 7-in-1 vortex air fryer.
Spices and herbs. We’re keeping this section traditional and using some of the most characteristic spices and herbs in Middle Eastern cooking: cumin, coriander, and lots of fresh herbs. Fresh herbs make all the difference in these types of dishes because they’re far more flavorful and pungent. I absolutely recommend fresh herbs instead of dried for the parsley and mint/cilantro.
The Tzatziki Sauce
Tzatziki sauce is a garlicky yogurt and cucumber sauce with origins in the Ottoman empire. It is a part of Greek, Turkish, Lebanese and more Middle Eastern cuisines. Though they may be called different names, I am Greek so I will be referring to it as Tzatziki!
Yogurt is the base of the sauce. Plant-based yogurts can often be runny and more watery than their dairy counterparts. I recommend finding a thicker Greek-style yogurt. I love using the Kite Hill Greek-style almond milk yogurt.
We use the small Persian cucumbers. The process is to peel, shred and then squeeze out as much of the water as you can. If you don’t squeeze the cucumbers well, it will result in a very runny Tzatziki sauce.
I typically make the tzatziki sauce while the falafel is baking but you could make it ahead of time and store in the refrigerator, covered for about 5 days.
How to eat Falafel
These baked vegan falafel can be eaten on their own with additional sides like salad, greens or other veggies. Falafel can also be eaten in a wrap, complete with a toasted pita pocket, tzatziki sauce, diced tomatoes and onions, and greens.
Easy Baked Vegan Falafel + Tzatziki Sauce
Ingredients
Falafel
- 1 15oz can of chickpeas drained, rinsed and dried
- 1/2 cup pulsed oats
- 3 tbsp extra virgin olive oil
- 2 tbsp sesame seeds
- 3 cloves of garlic
- 1/4 large red onion
- 1 cup fresh parsley leaves
- 3/4 cup fresh cilantro or mint leaves
- 1 tbsp lemon juice
- 1.5 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp oregano
- 1/2 tsp sumac optional (can be hard to find)
Tzatziki Sauce
- 10 oz unflavored Greek-style plant-based yogurt
- 3 cloves of roasted garlic
- 2 persian cucumbers peeled, shredded + squeezed
- 1 tsp red wine vinegar
- 1.5 tbsp extra virgin olive oil
- 1-2 tbsp fresh chopped dill optional
Instructions
Falafel
- If using a conventional oven, preheat to 400 and grease or line a sheet pan with parchment paper.
- Rinse, drain and pat the chickpeas completely dry.
- In a food processor, pulse the rolled oats. You do not want to pulse into a powder; rather you want it a little crumbly so that it resembles bread crumbs.
- Add all the rest of the ingredients to the food processor and blend until just incorporated, pausing to scrape down the sides as needed.
- Using a tablespoon or a 1 inch cookie scoop, form little balls or patties. Lay on the sheet pan.
- For a conventional oven, bake for 20-25 minutes, flipping halfway, until golden brown.For an air fryer, air fry at 400 for 6-8 minutes. Flip over. Bake for another 4-6 minutes.
Tzatziki
- Roast your garlic cloves. You can use a conventional oven or toaster oven. Then finely mince the garlic.
- Finely shred the cucumber using a grater and then squeeze as much of the water as you can out with your hands.
- In a medium bowl, combine the yogurt, minced garlic, shredded cucumber, salt, vinegar and olive oil. Mix well.
- Feel free to top with some fresh chopped dill and a drizzle of fresh olive oil.
- Put in the refrigerator for at least 15 minutes to thicken. This is optional but recommended.
Video
@thewholescoopblog Easy Falafel in 30 minutes! ##cooking ##vegan ##veganrecipes ##plantbased ##cookingvideo
♬ Middle Eastern Arabic Music – Arabian Belly Dance
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One Comment
Lucy Daniel
Stella, thank you for the excellent treat! Baked vegan falafel is my answer to breakfast meal cravings as I like something light. To make the sauce creamy, I used coconut yogurt. Persian cucumbers are my preference for salads since they are sweeter, have almost no seeds, and are easy to peel. Thanks to you, the treat is delicious.