Falafel | Healthy, Vegan, Slimming Friendly

Looking for the best falafel recipe? These healthy baked falafel are vegan, gluten-free and so versatile. Eat them with salad, in a wrap or make a falafel burger – incredibly delicious any way you serve them!

Slimming Friendly  | 2 WW SmartPoints (per falafel) | VEGAN | GLUTEN FREE

PUBLISHED MAY 2014 | UPDATED SEPTEMBER 2019

Back in the days when I worked at Wine Magazine, we used have a ‘sandwich man’ that visited the office every lunchtime. Only he didn’t sell any sandwiches. He only sold one thing: falafel wraps. I haven’t been able to find falafel of that calibre anywhere since… so naturally I had to make them at home!

Homemade falafel are easy to make, purse friendly and so totally addictive! My baked version is also healthier and perfect for Slimming World lunches.  

WHAT IS FALAFEL?

Falafel are deep fried balls (fritters) made with chickpeas or fava beans, onion, garlic, herbs and spices. Falafel are rumoured to have originated in Egypt and is one of the most famous Middle Eastern recipes.
Authentic falafel is made with dried chickpeas that have been soaked for several hours.

These days there’s loads of variations on the original recipe, some made with tinned chickpeas, or they include other vegetables as well – check out my carrot falafel.

ARE THEY VEGAN?

Traditional falafel are vegan, though they are often served with dips and sauces that are not. They are one of absolutely favourite plant based recipes EVER! Worth noting that falafel recipes which contain cooked chickpeas (from a tin) are usually vegetarian because they tend to contain eggs for binding.

My recipe is vegan and also naturally gluten free. I have included a little chickpea flour (gram flour) but if you can’t find it you can use Gluten Free plain flour or leave it out completely. Make sure the baking powder is also gluten free.

ARE THEY HEALTHY?

Although falafel contain very healthy ingredients, they are usually deep fried which makes them higher in fat. My Slimming World falafel are baked or cooked in an Air Fryer so they are healthy and packed with plant protein!

INGREDIENTS

This authentic falafel recipe contains dried chickpeas so you need to start it a day or at least 8 hours in advance. Do not substitute the dried for cooked chickpeas in this recipe!

• Dried chickpeas: these have to be soaked for 8 hours or, preferably, overnight until they plump up. I like to add one teaspoon of baking soda to the soaking water too.
• Half a red or yellow onion
• Lots of garlic – leave out if preferred
• Green chilli (jalapeno), seeds removed
• Fresh coriander (cilantro) and parsley. If you are not a fan of coriander you can use all parsley instead
• Spices and seasoning: ground cumin, ground coriander, ground cardamom and salt. You can also use Baharat spice blend.
• One tablespoon of chickpea or plain gluten free flour and one teaspoon of GF baking powder. You can leave the flour out, it’s not a deal breaker.
• A little lemon juice (optional)

HOW TO MAKE FALAFEL

Take a look at this step by step tutorial – please note you will find the full recipe, including ingredients in the recipe card at the end of this post.

STEP 1. Put the dried chickpeas in a large bowl. Cover with water and add a teaspoon of baking soda (bicarbonate of soda). Cover the bowl and leave for 8 hours or overnight. Rinse and drain the chickpeas when you are ready to make the falafel.

STEP 2. Add the soaked chickpeas and all other ingredients to a food processor. Blitz the falafel mix until a rough paste forms. Stop the processor and give the sides a scrape with a spatula.

STEP 3. Continue processing until you have a smoothish paste that holds together if squeezed in your hand but still has a little texture. If you have time chill the falafel mixture otherwise you can use straight away.

STEP 4. Preheat the oven to 190C /375F and line a large tray with greaseproof paper. Spray with olive oil or low calorie cooking spray such as Fry Light.

STEP 5. Form the falafel into little balls using your hands or a falafel scoop and place on the tray. Depending on their size you should get 16-18. Spray the falafel with a little olive oil.

STEP 6. Place in the oven and cook for 14 minutes – set a timer. Flip them to the other side and cook for a further 14 minutes or until slightly golden. Take a look at my serving suggestions and preferable serve warm!

AIR FRYER FALAFEL

Follow steps 1-4. Spritz the inside of your airfryer (I used a Tefal Actifry) with olive oil spray and preheat for a few minutes. Take the paddle out if there is one.

Air fry the falafel at 180C /350F for about 25 minutes, flipping them over halfway through. They should be slightly golden and firm when cooked through.

TO MAKE BURGERS

Follow steps 1-4. Shape the falafel mix into burger patties and place on the prepared tray. Cook for 25-28 minutes, flipping over halfway. You can also cook the burgers in an airfryer, following the method above. Depending on size you will have enough mix for 4-5 burgers.

FRYING INSTRUCTIONS

To deep fry the falafel, fill a deep pot with vegetable oil and heat until it reaches 170-180C (340-350F). You can also use a fryer. 

The best way to check the temperature is with a digital thermometer – if the oil is too hot the outside of the falafel will colour too quickly but the inside will be raw. Alternatively you can also shallow fry them in a frying pan half filled with oil.

Fry the falafel in batches, 5 at a time, for 2-3 minutes per side until golden brown. Drain on paper towels and serve immediately.

HOW TO SERVE FALAFEL

There’s so many ways to serve falafel and each is MEGA YUMMY! Falafel are meant to be served warm, preferably straight after they have been baked or fried. They lose a bit of their appeal if eaten cold but you can always blast them for a few seconds in the microwave if you are eating leftovers.

IN A SALAD BOWL

I love serving my falafel with salad in a bowl. Layer shredded lettuce, cucumber slices, chopped tomatoes and any other fresh vegetables you like.

Add the falafel, pickled onions and a little zhoug (a spicy coriander sauce, recipe in card below) and/or tahini sauce. You can also add yogurt for a vegetarian salad bowl. For a truly special falafel salad bowl, serve with Middle Eastern Fattoush Salad or tabbouleh!

AS A WRAP

Use wholemeal wraps or pita bread. Spread the wrap with a little hummus or yogurt or tahini sauce. Add the falafel, lettuce, tomatoes, cucumber, pickled onions and a little hot sauce if you like!

Falafel wraps can be very high in calories depending on what sauces you add. Avoid adding tahini based sauces if you are on Slimming World – these are very high in SYNS.

Serve in a brioche or wholemeal bun with lettuce, tomato, tahini sauce or hummus. Don’t forget to add some pickles too!

SERVE WITH ROASTED VEGETABLES

Roast cauliflower and beetroot until fork tender and serve with falafel balls and a little tahini sauce.

Freezing instructions

You can freeze uncooked falafel for 3-4 months. Form into little balls and space them out on a tray. Freeze until solid then put them in suitable containers. Thaw overnight in the fridge then cook.

Use the same method to freeze cooked falafel for up to three months. Place in a suitable container, separated by greaseproof paper. Thaw in the fridge then reheat in the microwave until hot all the way through.

Keep it slimming friendly

There’s 2 ½ syns in the entire recipe (falafel only) from the flour and baking powder. If you leave the flour out they are syn free (well technically .5 syns which is negligible).

Serve with salad and wholemeal wraps (HE), fat free Greek yogurt, pickled onions and the spicy herb sauce which is free if made with water instead of olive oil.

DID YOU MAKE MY FALAFEL RECIPE? I’D LOVE TO SEE IT! Snap a photo, add hashtag #supergoldenbakes and tag @supergolden88 on INSTAGRAM

Healthy Baked Falafel | Slimming World Friendly

Lucy Parissi | Supergolden Bakes

Looking for the best falafel recipe? These healthy baked falafel are vegan, gluten-free and Slimming World friendly. Eat them with salad, in a wrap or make a falafel burger – they are incredibly delicious any way you serve them!

NOTE: You will need to start this recipe at least 8 hours to a day in advance to allow for the chickpeas to soak.

5 from 3 votes

Print Pin Rate

Course: Appetizer, Breakfast /Lunch, Main

Cuisine: middle eastern

Keyword: Authentic Falafel Recipe, Baked Falafel, Falafel recipe, Slimming World Falafel, Vegan Falafel

Prep Time: 10 minutes

Cook Time: 28 minutes

Soaking Time: 8 hours

Total Time: 8 hours 38 minutes

Servings: 18 falafel

Calories: 48kcal

Cook ModePrevent your screen from going dark

Equipment & Tools

Food processor, falafel scoop (optional)

Ingredients

For the chickpeas

• ▢ 200 g | 7oz dried chickpeas
• ▢ 1 tsp bicarbonate of soda /baking soda
• ▢ Water

For the falafel

• ▢ Olive oil spray or low calorie cooking spray
• ▢ pre-soaked chickpeas
• ▢ ½ red onion
• ▢ 3 garlic cloves
• ▢ 1 green chilli , sliced and deseeded
• ▢ 10 g | ½ cup coriander (cilantro)
• ▢ 10 g | ½ cup fresh parsley
• ▢ 1 tsp salt
• ▢ 1 tsp ground cumin
• ▢ 1 tsp ground coriander
• ▢ ¼ tsp ground cardamom
• ▢ 1 tbsp chickpea or plain flour , gluten free preferably (optional | 2 syns)
• ▢ 1 tsp baking powder , gluten free preferably .5 syns
• ▢ 1 tsp lemon juice (optional)

Quick Pickled onions

• ▢ 1 red onion , sliced into thin rounds
• ▢ 80 ml | ⅓ cup red wine vinegar , more if needed
• ▢ 2 tsp sweetener or sugar

Spicy Coriander Sauce (zhoug)

• ▢ 3 cloves garlic
• ▢ 10 g | ½ cup coriander leaves one small bunch (cilantro)
• ▢ 1 green chilli , seeds removed
• ▢ 1 tsp ground cardamom
• ▢ 1 tsp ground cumin
• ▢ 1/2 tsp salt
• ▢ 120 ml | ½ cup olive oil or water for a Slimming World version

Serving ideas

• ▢ Wholemeal wraps or pita bread
• ▢ Hummus
• ▢ Tahini sauce
• ▢ Greek Yoghurt
• ▢ Hot sauce
• ▢ Tabbouleh

Instructions

For the Falafel

• Put the dried chickpeas in a large bowl. Cover with water and add a teaspoon of baking soda (bicarbonate of soda). Cover the bowl and leave for 8 hours or overnight.
• Rinse and drain the chickpeas when you are ready to make the falafel.
• Add the soaked chickpeas and all other ingredients to a food processor. Blitz the falafel mix until a rough paste forms. Stop the processor and give the sides a scrape with a spatula. Continue processing until you have a smoothish paste that holds together if squeezed in your hand but still has a little texture. If you have time chill the falafel mixture otherwise you can use straight away.
• Preheat the oven to 190C /375F and line a large tray with greaseproof paper. Spray with olive oil or low calorie cooking spray such as Fry Light.
• Form the falafel into little balls and place on the tray. Depending on their size you should get 16-1Spray the falafel with a little olive oil.
• Place in the oven and cook for 14 minutes – set a timer. Flip them to the other side and cook for a further 14 minutes or until slightly golden. Take a look at my serving suggestions and preferable serve warm!

AIR FRYER FALAFEL

• Follow steps 1-Spritz the inside of your airfryer (I used a Tefal Actifrwith olive oil spray and preheat for a few minutes.
• Air fry the falafel at 180C /350F for about 25 minutes, flipping them over halfway through. They should be slightly golden and firm when cooked through.

FALAFEL BURGERS

• Follow steps 1-Shape the falafel mix into burger patties and place on the prepared tray. Cook for 25-28 minutes, flipping over halfway. You can also cook the burgers in an airfryer, following the method above. Depending on size you will make 4-5 burgers with this recipe.

FRIED FALAFEL

• To deep fry the falafel, fill a deep pot with vegetable oil and heat until it reaches 170-180C (340-350F).The best way to do this is with a digital thermometer – if the oil is too hot the outside of the falafel will colour too quickly but the inside will be raw. Alternatively you can also shallow fry them in a frying pan half filled with oil.

Fry the falafel in batches, 5 at a time, for 2-3 minutes per side until golden brown. Drain on paper towels and serve immediately.

• Pickled Onions
• Mix all the ingredients together in a jar. Shake to combine and set aside while you prepare the falafel. Store in the fridge if not using immediately, they will keep for up to a week.

SPICY HERB SAUCE (ZHOUG)

• Add all the ingredients to a mini food processor and blitz until completely smooth. Use enough water to thin the sauce to desired consistency if you are making a Slimming World version or use olive oil for the proper recipe.

Video

Notes

There’s 2 1/2 Syns in the entire recipe and around 1 syn per serving. Each falafel is about 48 calories and 2 WeightWatchers smart points (without any sides).

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Please note I am not affiliated in any way with Slimming World. Syn values are based on the Slimming World online calculator.

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Nutritional information is always approximate, and will depend on quality of ingredients and serving sizes.

Nutritional Info

Calories: 48kcal | Carbohydrates: 8g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Sodium: 215mg | Potassium: 144mg | Fiber: 2g | Sugar: 2g | Vitamin A: 92IU | Vitamin C: 3mg | Calcium: 29mg | Iron: 1mg

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