Today we’re making baked light chickpea falafel balls.
Falafel are delicious chickpea balls of Middle Eastern origin.
• As for the chickpeas, I prepare multiple portions to have a small and practical supply in the freezer: cook the chickpeas [basic recipe] with a pressure cooker.
This way, you just need to thaw them in time, and in a few minutes, the chickpea falafel will be ready, avoiding using canned legumes.
Otherwise, remember that dry chickpeas need to soak [12-24 hours].
If you have doubts about the quantities to prepare, I have noted the weight changes of the legumes from raw to cooked: chickpeas raw and cooked weight.
Regarding the preparation time, consider:
• 12-24 hours of soaking;
• 30 minutes for cooking the chickpeas in a pressure cooker;
• the preparation and cooking times of the chickpea falafel.
If you’re using ready-made chickpeas, calculate only the preparation and cooking time of the chickpea falafel.
Charming to serve as finger food.
Customizable basic recipe ideal for preparing balls, burgers, and mini burgers.
Cooking in the oven or air fryer.
- Difficulty: Easy
- Cost: Economical
- Portions: 2 people
- Cooking methods: Electric Oven, Air Frying
- Cuisine: Middle Eastern
Ingredients
- pre-cooked chickpeas (for 2 people)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste ground turmeric
- to taste parsley (chopped)
Tools
- 1 Mixer or food processor
Preparation
Prepare the chickpeas following the procedure described in cook the chickpeas [basic recipe] with a pressure cooker or, if you already have them ready in the freezer, defrost a double portion.
Drain them thoroughly, we need them dry.Pour into the mixer:
• chickpeas;
• salt;
• pepper;
• turmeric;
• parsley;
and chop.
With your hands, form balls and arrange them on a plate or tray.
To make the meatballs as equal as possible, I use a 7.5 g (1/4 oz) or 15 g (1/2 oz) measuring spoon.
You can vary their shape and size according to taste: small or medium, round or flat.
If you have time, place them in the fridge for an hour before cooking.
You can use the basic chickpea ball recipe to prepare:
• burgers;
• mini burgers.You can cook your chickpea balls in the oven or air fryer.
Oven Cooking
Line a baking tray with parchment paper and arrange the balls on top.
• bake at 350°F (180°C) for 20-30 minutes in a ventilated oven until the desired level of browning.Air Fryer Cooking
Follow the instructions [temperature and times] indicated in your appliance’s manual.
Procedure with my Ariete – Friggi Sano air fryer [Eurospin]:
• set the temperature to 350°F (180°C);
• preheat for 5 minutes;
• pour a drop of oil on a paper towel and oil the grill accessory;
• remove the basket, place the grill accessory inside, and arrange the balls on top;
• cook for 10 minutes;
• remove the basket and check the cooking;
• continue cooking for 2 minutes at 400°F (200°C) to make the outside crispy and golden.
Gently remove the chickpea balls from the base.
Plate up.
Your baked light chickpea falafel are ready.
Enjoy your meal!
You can serve your falafel simply drizzled with a little raw oil and seasoned with pepper and parsley or accompanied by sauces.
For example:
• ricotta and sun-dried tomatoes cream with basil and almonds;
• avocado mayonnaise without eggs and milk;
• you can flavor your chickpea mixture with the herbs and spices you prefer;
• you can add garlic and onion;
• you can add sesame seeds;
• you can replace turmeric with saffron.You can prepare your legume falafel balls using other legumes:
• lentil falafel;
• bean falafel;
• fava bean falafel;
• pea falafel.Also the light chickpea hummus.
The combination with pasta, rice, or other cereals allows you to better absorb the proteins of the legumes.
The cereals included in these dishes indeed compensate for the amino acids missing in legumes, allowing for a complete amino acid pool.
Choose preferably whole grains.
For more information: how to pair legumes in the diet.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with an abundant portion of vegetables [raw or cooked];
• a balanced meal must contain all the nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations indicated in your food plan.
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