Baked Falafel Bites with Tahini-Yogurt Dip recipe 🧆🥙
Ingredients (Makes 20-24 bites)
For the Falafel Bites:
- 1 can (15 oz) chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas)
- 1/2 cup fresh parsley, chopped
- 1/2 cup fresh cilantro, chopped
- 1 small onion, roughly chopped
- 3 cloves garlic
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp baking powder
- 2 tbsp chickpea flour (or all-purpose flour)
- 1 tbsp olive oil (for baking)
- Salt and pepper to taste
For the Tahini-Yogurt Dip:
- 1/4 cup tahini
- 1/4 cup plain Greek yogurt (or dairy-free alternative)
- 1 tbsp lemon juice
- 1 clove garlic, minced
- 2-3 tbsp water (to adjust consistency)
- Salt and pepper to taste
Instructions
1. Prepare the Falafel Bites:
- Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
- In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, baking powder, chickpea flour, salt, and pepper. Pulse until the mixture is coarse but holds together.
- Scoop out tablespoon-sized portions and roll into balls. Flatten slightly into bite-sized patties.
- Place on the baking sheet and brush lightly with olive oil.
2. Bake the Falafel:
- Bake for 20-25 minutes, flipping halfway, until golden and crispy.
3. Make the Tahini-Yogurt Dip:
- In a small bowl, whisk together tahini, Greek yogurt, lemon juice, garlic, salt, and pepper. Add water as needed to reach your desired consistency.
4. Serve:
- Serve the falafel bites warm with the tahini-yogurt dip on the side.
Macros (Per Serving, 4-5 bites with dip)
- Calories: ~200-250 kcal
- Protein: 8-10g (from chickpeas and yogurt)
- Carbs: ~20-25g (from chickpeas and flour)
- Fats: ~10-12g (healthy fats from tahini and olive oil)
Why This Dish is Great
- High-Protein: Chickpeas and Greek yogurt provide a plant-based protein boost.
- Nutrient-Dense: Packed with herbs, spices, and healthy fats.
- Baked, Not Fried: A healthier take on traditional falafel.
- Customizable: Add spices like smoked paprika or chili flakes for extra flavor.
Pro Tips
- Crispy Texture: For extra crispiness, spray the falafel with a bit of cooking oil before baking.
- Meal Prep: Make a double batch and store in the fridge for up to 4 days or freeze for later.
- Serving Ideas: Serve in pita pockets with veggies or over a salad for a complete meal.
Enjoy these protein-packed, flavorful falafel bites as a snack, appetizer, or light meal! 🌱💚