Baked falafels are a crispy way to get your lean protein and fiber in! Courtesy of The Wheatless Kitchen, these delicious falafels are made by baking ground chickpeas for a healthy alternative to the traditional deep-fried version. Serve them up with tangy lemon-dill yogurt sauce and watch them disappear.
Baked Falafel Lettuce Wraps
For the Falafel
- 2 cups cooked chickpeas
- 1/2 large onion, roughly chopped
- 2-3 garlic cloves, peeled and roughly chopped
- 2 teaspoons cumin
- 1/2 lemon, juiced
- 2 tablespoons olive oil
- 1/2 teaspoon each salt and pepper
- 1 teaspoon baking soda
- 1 cup cooked quinoa
- 1/2 cup chopped parsley
- 1 tablespoon sesame seeds (optional)
For the Lemon Dill Yogurt Sauce
- 1/2 cup plain yogurt
- 1/2 lemon, juiced
- 1 teaspoon honey
- 2 teaspoons dried dill
- 1/4 teaspoon pepper
For the Lettuce Wrap
- 18 butter lettuce or romaine leaves (about 2 heads)
- 3 medium tomatos, chopped
- 3 small (200 g) avocados, sliced in half
Preheat oven to 375 degrees F, line a baking sheet with parchment.
In a food processor, add the chickpeas, onion, lemon juice, garlic, cumin, salt, pepper, olive oil, baking soda and sesame seeds. Pulse until you have a thick paste, without almost no chunks.
In a large mixing bowl, add the chickpea mixture, quinoa and parsley. Stir together until evenly combined.
Form the falafels with your hands by taking about 2 tablespoons of the mixture at a time. Gently roll it in the palm of your hand to form a ball, and place it on the baking sheet. Continue with the rest of the batter.
Bake for 30 minutes in the oven, until lightly browned and slightly crispy on the outside.
While the falafels bake, make your sauce. In a small bowl, whisk together all of the yogurt sauce ingredients and let it sit in the fridge until ready to use.
Build your lettuce wraps by layering the falafels, veg components and sauce into a lettuce leaf.
Serves: 6 | Serving Size: 3 falafels + 1 tablespoon yogurt sauce + 3 lettuce leaves + 1/2 tomato + 1/2 avocado
Per serving: Calories: 285; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 3mg; Sodium: 331mg; Carbohydrate: 34g; Dietary Fiber: 9g; Sugar: 7g; Protein: 9g
Nutrition Bonus: Potassium: 464mg; Iron: 24%; Vitamin A: 11%; Vitamin C: 51%; Calcium: 8%
(via MyFitnessPal Blog)