Imagine biting into a crispy, golden falafel that's not just delicious, but also packed with hidden veggie goodness and bursting with fresh herbs. This isn't your ordinary falafel recipe - it's a game-changing, health-conscious version that will revolutionize your home cooking! By combining the traditional chickpea base with zesty zucchini and aromatic mint, we've created a mouthwatering dish that's baked to perfection, cutting down on oil while maximizing flavor. Whether you're a seasoned cook or a kitchen novice, this recipe promises to transport your taste buds straight to the vibrant streets of the Middle East.
Prep Time: 20 mins
Cook Time: 25 mins
Total Time: 45 mins
Cuisine: Middle Eastern
Serves: 4 servings
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 medium zucchini, grated
- 1/4 cup fresh mint, chopped
- 1/4 cup fresh parsley, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup breadcrumbs
- Olive oil for drizzling
Instructions
- Preheat the oven to 425°F (218°C) and line a baking sheet with parchment paper to prevent sticking.
- Drain and rinse the chickpeas thoroughly. Pat them dry with a clean kitchen towel to remove excess moisture.
- Grate the zucchini using a box grater, then squeeze out excess liquid using a clean kitchen towel or cheesecloth. This prevents the falafel from becoming too wet.
- In a food processor, combine chickpeas, grated zucchini, chopped mint, chopped parsley, minced garlic, cumin, coriander, salt, and black pepper. Pulse until the mixture is well combined but still has some texture.
- Transfer the mixture to a large mixing bowl and fold in breadcrumbs. Mix thoroughly to help bind the ingredients.
- Using clean hands, form the mixture into uniform-sized balls or patties, approximately 2 inches in diameter. Place them on the prepared baking sheet.
- Lightly drizzle olive oil over each falafel to help them crisp up during baking.
- Bake in the preheated oven for 20-25 minutes, flipping halfway through to ensure even browning. The falafels should be golden brown and crispy on the outside.
- Remove from the oven and let cool for 5 minutes before serving. This helps them firm up and maintain their shape.
- Serve warm with tahini sauce, in pita bread, or as part of a mezze platter. Garnish with additional fresh mint if desired.
Tips
- Moisture is your enemy: Always thoroughly drain and pat dry your chickpeas, and squeeze out excess liquid from the zucchini to prevent soggy falafels.
- Don't over-process: Pulse the ingredients to maintain some texture - you want a mixture that holds together but isn't completely smooth.
- Uniform sizing matters: Use a small scoop or weigh your falafel balls to ensure even cooking and consistent crispiness.
- Olive oil drizzle is key: A light coating helps achieve that coveted golden-brown exterior and adds a subtle richness.
- Let them rest: Allowing the falafels to cool for a few minutes after baking helps them firm up and makes them easier to handle.
- Experiment with garnishes: Try serving with tzatziki, hummus, or a bright herb sauce to elevate the flavor profile.
Nutrition Facts
Calories: 220kcal
Carbohydrates: 30g
Protein: 10g
Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
