Falafel usually means a deep fryer, but this baked version keeps all the chickpea fiber and skips the oil bath entirely. Chickpeas are doing the real work here, packed with fiber and resistant starch, and the garlic, cumin, and coriander bring the flavor that makes you forget you're eating something this good for you.
Ingredients
- 2 cans chickpeas, drained and rinsed
- 1/4 cup fresh parsley
- 3 garlic cloves
- 1 teaspoon cumin
- 1 teaspoon coriander
- 2 tablespoons chickpea flour
- 3 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Preheat oven to 400F.
- Pulse chickpeas, parsley, garlic, cumin, coriander, salt, and pepper in a food processor until combined but not fully smooth.
- Mix in chickpea flour.
- Form into small patties, brush with olive oil, and bake 25-30 minutes, flipping halfway, until golden.
Nutrition Facts (per serving)
| Calories | 260 |
| Total fat | 12g |
| Total carbohydrates | 29g |
| Dietary fiber | 8g |
| Protein | 10g |
| Sodium | 310mg |
Why This Is Good for Your Gut
Chickpeas are rich in both soluble fiber and resistant starch, which beneficial bacteria in the colon ferment into short-chain fatty acids like butyrate that help maintain a healthy gut lining. Garlic adds inulin, a prebiotic fiber known to selectively feed Bifidobacteria, giving this baked falafel more going for it than just being the lighter option.
All the falafel flavor without the fryer, and a genuinely happy gut on the other end. Craving more legumes? Our Simple Spiced Lentil Dal and Roasted Red Pepper Tomato Soup are two more high-fiber, plant-based dinners worth trying.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
