Depending on what ingredients are added to falafel, they can be naturally gluten-free and dairy-free, making them a good option for most diets. 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. Preheat oven to 375°F. Spray a baking sheet with oil. A 3.5 ounce serving of deep-fried falafel – no pita or toppings – has roughly 330 calories, 31 grams of carbohydrate, 17.5 grams of fat, 13 grams of protein and 294 milligrams of sodium. Along with a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure. Baked Falafel has lower calories and fat. Well, there is a way to make healthy falafels at home. It is delicious as well it is a personal preference; I love the taste of fried falafel much more than baked falafel. All rights reserved. Healthy & Delicious Baked Falafel is the best vegan falafel recipe I’ve found! 8 Great Reasons to Eat More Hummus, 15 Health and Nutrition Benefits of Sesame Seeds, 3 tablespoons (30 grams) of all-purpose flour. I Tried Oprah’s New Healthy Pizza, and It’s Actually Really Good, Bring on the Cozy Vibes with 6 Healthy Ways to Eat Chili, This Is the One Food I Miss the Most During Whole30, 9 Healthy Sides to Bring to Any Labor Day BBQ, First Bites: Superfoods for Babies and Toddlers, 10 Unexpected Things to Make with a Can of Beans. *This article was written and/or reviewed by an independent registered dietitian nutritionist. Sesame seeds are tiny, oil-rich seeds that have been used in traditional medicine for millennia. This Healthy Baked Falafel Recipe Is in My Lunch and Dinner Meal Rotation for Years Now. The best thing about this falafel recipe is that you can achieve crispy, soft and delicious falafels by baking! Four to five pieces of traditionally prepared, deep-fried falafel contains about 540 calories and 26 grams of fat, but there is also a whopping 17 grams of fiber and 19 grams of protein. As a rich source of vitamins, minerals and fiber, chickpeas may provide a variety of health benefits. 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. 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? This typically involves placing spoonfuls of patties on a sheet and baking for 20–25 minutes at 375 degrees Fahrenheit. 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. Heat olive oil in a large, oven-safe skillet over medium-high heat. They're a delicious lunch served with flatbreads, dips and salad, can be popped into lunch boxes and are brilliant for baby led weaning. Completely delicious but a spray of oil keeps the calorie count down. Form the falafel into small balls or flat mini burgers it's up to you. Most of you may still be wondering, is falafel healthy? Though it contains many healthy ingredients, it’s typically deep-fried, which increases its fat and calorie content. Overall, not such a bad meal. Baking instead of frying reduces the amount of fat and calories in this falafel recipe! Falafel is high in many micronutrients and a good source of fiber and protein. 8 Great Reasons to Include Chickpeas in Your Diet, Is Hummus Healthy? However, making your own falafel at home can minimize these downsides. Traditionally falafel is made from chickpeas ground up with herbs such as parsley and cilantro. While falafel are baking, combine the bulgur and 1 cup of boiling water in a small bowl and cover for 15 minutes. Deep frying falafels may give you a heartier crunch, but it also adds unwanted saturated fat, calories, and cholesterol. If you want to make healthy falafels, you can replace the white pita with a whole-grain pita. 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. Here are the top 8 nutrition and health benefits of hummus, plus how to make…. This article reviews whether falafel is healthy and provides a nutritious recipe. If you would like to make your own falafel at home, try using the recipe above. People often consider deep-fried foods unhealthy, but it depends partially on the type of oil used. Balls made from heavily spiced mashed chickpeas are fried golden and served with sauces made using tahini or yogurt. Four to five pieces of traditionally prepared, deep-fried falafel contains about 540 calories and 26 grams of fat, but there is also a whopping 17 grams of fiber and 19 grams of protein. The Mediterranean diet, based on the traditional Greek diet, is known for its many health benefits. And the next sections we will show you how to make a falafel sandwich, a falafel wrapped, falafel on pita, and a falafel salad, and a falafel … 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. This version is therefore lower in calories and fat. This promotes steady rises in blood sugar rather than spikes (5, 6). I so want to try this baked falafel! 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. 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. Combine the tomatoes, spinach, and parsley in a medium bowl. Falafel, it is commonly served in a pita, which acts as a pocket, or wrapped in a flatbread known as taboon. Although it’s quite popular and packed with healthy ingredients, many people wonder whether it’s truly a healthy dish. Remove from oven and leave to cool for 5 minutes before serving. Falafel is easy to make at home with only a few ingredients. 5 from 1 vote Serve with creamy yogurt sauce for traditional flavor. Healthy and delicious, vegan Baked Falafel is perfect for stuffing in pita pockets or creating scrumptious falafel bowls. Studies consistently show that people who regularly consume deep-fried foods have a higher risk of obesity, heart disease, diabetes, and cancer (12, 13). Yes! This article explains why commercially fried foods are bad for you and provides some healthier alternatives to consider. How to Prevent Germs at the Grocery Store. That said, falafel can have downsides, depending on how it’s prepared. Is baked falafel healthy? This oil-free baked falafel recipe is healthy, quick and kid-friendly. Here are 13 Greek foods that are super healthy. Is baked falafel healthy? A authentic vegan falafel recipe that is crispy on the outside but moist on the inside. Add chickpeas, onion, garlic, oil, parsley, lemon juice, cumin, coriander, salt and cayenne into a food processor and pulse until just combined. Bake them for another 10–12 minutes, until they are golden and crispy. How I “Tricked” My Parents Into Eating Low-Carb Pasta, This Common Ingredient Makes the Best Dairy-Free Ice Cream. The actual recipe of the baked falafel is … You can also have a side of sweet potato. … Super tasty and oh so yummy, they are sure to please everyone in the family, making oven-baked falafels a wonderful Whole Food Plant Based flavorful dish. Chickpeas are chocked full of plant-based protein and fiber. What’s more, some people may have allergies to ingredients that are either in or served with falafel, such as sesame seeds. © 2021 Discovery or its subsidiaries and affiliates. Falafel is great as a sandwich on a pita bread, or served with hummus and veggies. Falafel is a dish of Middle Eastern origin that’s especially popular among vegetarians and vegans. It's thought that caffeine's stimulating effects become less noticeable over time because your body becomes tolerant or less responsive to its effects. The common accoutrements like tahini sauce, vegetables, pita bread and yogurt will add more calories, but from healthy sources. 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