NUTRITION

SERVINGS

INGREDIENTS

1.4 cups cooked chickpeas (≈220g)

1/2 cup fresh parsley (chopped)

1/4 cup fresh cilantro (chopped)

1/4 cup red onion (diced)

2 cloves garlic (for falafel)

1 tsp ground cumin

1 tsp ground coriander

1/2 tsp salt

1/2 tsp baking powder

Olive oil spray (3 sprays)

1 tbsp tahini

1/3 cup non-fat Greek yogurt

2 tsp lemon juice

1 small garlic clove (minced, for sauce)

2 tbsp water

1 tbsp hemp seeds

PREPARATION

• 1

  Preheat the oven to 400°F and line a baking sheet with parchment paper.

• 2

  In a food processor, combine the cooked chickpeas, parsley, cilantro, red onion, and 2 cloves of garlic. Pulse until the mixture is coarsely blended but not completely smooth.

• 3

  Add the cumin, coriander, salt, baking powder, and pulse a few more times until the spices are evenly distributed.

• 4

  Form the mixture into small patties (about 4-6, depending on preferred size) and place them on the prepared baking sheet. Lightly spray each patty with olive oil spray.

• 5

  Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the falafel are crispy and golden on the outside.

• 6

  While the falafel are baking, prepare the lemon-garlic tahini sauce. In a small bowl, whisk together tahini, non-fat Greek yogurt, lemon juice, and the minced garlic.

• 7

  Add water gradually to achieve a smooth, drizzle-able consistency. Stir in the hemp seeds at the end.

• 8

  Once the falafel are done, remove them from the oven. Drizzle the sauce over the falafel or serve it on the side for dipping.

• 9

  Enjoy your crispy baked falafel with the tangy, creamy lemon-garlic tahini sauce!