Baked Falafel Balls: Falafel Recipe with Canned Chickpeas

Ingredients

• ¼ smallred onion, peeled and roughly chopped
• 3 clovesgarlic, peeled and smashed
• 1jalapeño, deseeded and roughly chopped
• about 15 g (½ cup)fresh parsley leaves, tightly packed
• about 8 g (¼ cup)fresh coriander leaves, tightly packed
• 425 g (1 × 15 oz can)chickpeas, drained and rinsed
• 1 tspground cumin
• ½ tspcayenne pepper
• ½ tspfresh ginger, grated
• ½ tspbicarbonate of soda
• 2–3 tbsp (about 16–24 g)chickpea flour, or plain flour or gluten-free flour
• ½ limelime zest and 1 tsp juice
• 1 tspcoarse sea salt or flaky sea salt
• ¼ tspfreshly ground black pepper
• 1½ tspraw, untoasted sesame seeds
• 2 tbsp, plus 1 tbsp if neededolive oil, for pan-frying
• as needednon-stick cooking spray, for baking
• to serve, optionalslaw
• to serve, optionalmiso tahini sauce

Instructions

1. 1

   Chop the mixture

   Line a small baking tray with parchment paper and set it aside. Put the onion, garlic, jalapeño, parsley and coriander in a food processor. Pulse about 12–15 times until chopped and combined. Add the chickpeas and pulse again until finely chopped.

2. 2

   Season the mixture

   Add the cumin, cayenne, ginger, bicarbonate of soda, 2 tbsp chickpea flour, lime zest and juice, salt and pepper. Pulse until combined, scraping down the sides as needed; stop before the mixture becomes smooth, keeping it thick and slightly chunky. Stir in the sesame seeds, then taste and adjust the seasoning.

3. 3

   Shape the falafel

   With your hands, roll the mixture into 12 balls, using about 2 tbsp mixture for each.

4. 4

   Chill the balls

   Arrange the falafel on the parchment-lined tray and refrigerate for at least 30 minutes, until firm. To prepare them ahead, cover loosely with plastic wrap and chill overnight.

5. 5

   Bake until golden

   Heat the oven to 190°C (375°F). Line a baking sheet with foil and coat it with non-stick cooking spray. Space the falafel out on the sheet and spray their tops. Bake for 25–28 minutes, turning once halfway through, until golden all over.

6. 6

   Pan-fry until golden

   Alternatively, heat 2 tbsp olive oil in a large cast-iron frying pan over medium-high heat. Reduce the heat to medium and arrange the falafel in a single layer. Cook until golden underneath, about 3–5 minutes. If the pan looks dry, add the remaining 1 tbsp oil, turn the falafel and cook for another 3–5 minutes, until golden on the second side. Transfer to a plate lined with kitchen paper and leave to rest for 5 minutes before serving.

7. 7

   Garnish and serve

   Serve the warm falafel on slaw, if using, and drizzle with miso tahini sauce.

What are falafel?

Falafel are seasoned chickpea balls or patties associated with Middle Eastern cooking, commonly served with salads, flatbreads or sauces. This version uses canned chickpeas for convenience and fresh herbs, spices and lime for a lively, savoury flavour.

A food processor does the chopping, but the mixture is deliberately left coarse rather than blended into a paste. Chilling the shaped balls helps them hold together for baking or frying.

Nutrition and macros by portion

The nutrition label shows one serving as written: 11 calories, 1g protein, 2g carbs, 0g fat.

Most of the carbohydrate comes from the chickpeas, with smaller amounts from the onion and flour; the chickpeas also contribute some protein. Fat comes mainly from the sesame seeds and, for the pan-fried method, the olive oil. Pair a serving with slaw or other vegetables, and add a substantial protein side if you want a more filling plate.

The chickpea mixture

Canned chickpeas: Drain and rinse them well before processing so excess canning liquid does not make the mixture wet. Pulse them with the chopped aromatics until finely chopped, not puréed.

Fresh herbs: Tightly packed parsley and coriander bring freshness and colour. Remove any particularly thick herb stems before adding them if they do not chop easily.

Flour and seasoning

Chickpea flour: Start with the stated 2 tbsp, then use up to 3 tbsp if the mixture seems too loose to shape. Plain or gluten-free flour can be used instead, as the recipe notes.

Lime and spices: Cumin, cayenne and ginger give the falafel warmth, while lime zest and juice brighten the mixture. Taste before shaping and adjust the seasoning to suit your preference.

Keep some texture

Food processor: Use short pulses and scrape down the bowl when needed. Stop as soon as the ingredients are evenly combined; a smooth, paste-like mixture can make the falafel dense.

Sesame seeds: Stir them in after processing so they remain whole. This keeps their texture distinct in the finished falafel.

Chill before cooking

Shaping: Use about 2 tbsp mixture for each ball and aim for similar sizes so they cook at much the same rate. If the mixture sticks to your hands, dampen them lightly.

Chilling: Refrigerate the shaped falafel for at least 30 minutes to firm them up. They can also be covered loosely and chilled overnight, which is useful when preparing ahead.

Choose a cooking method

Baking: Space the balls out on the prepared tray and turn them once halfway through the 25–28 minute bake at 190°C. Look for an even golden colour on the outside.

Pan-frying: Cook in a single layer over medium heat after heating the oil. Give the first side 3–5 minutes to brown before turning, then cook the second side for another 3–5 minutes.

Serve with something fresh

Slaw: Serve the warm falafel on slaw, as suggested, for a crisp contrast to their tender centres. A simple shredded vegetable salad can also work if you are not using the recipe's slaw.

Miso tahini: A drizzle of this suggested sauce adds a creamy, savoury finish. Serve it alongside the falafel if you would rather let everyone add their own.

Recipe notes & tips

• Drain and rinse the chickpeas thoroughly before adding them to the food processor.
• Pulse in short bursts and stop while the mixture is still slightly chunky.
• Begin with 2 tbsp chickpea flour and add the third tablespoon only if the mixture needs it.
• Chill the shaped falafel for at least 30 minutes before cooking so they firm up.
• Leave space between the falafel on the baking sheet so they brown rather than crowd together.
• Turn the balls carefully halfway through baking or once the first side is golden when pan-frying.

Variations

• Adjust the heat: Use less cayenne or leave some jalapeño seeds in for a hotter mixture.
• Change the herbs: Vary the balance of parsley and coriander while keeping their combined amount similar.
• Use another flour: Swap chickpea flour for plain flour or gluten-free flour, as suggested.
• Serve in flatbreads: Add the cooked falafel, slaw and sauce to flatbreads for a hand-held meal.
• Choose the pan: Bake the falafel for a hands-off option or pan-fry them for browned sides.

Common mistakes to avoid

• Over-processing: The mixture can turn pasty; pulse only until finely chopped and combined.
• Wet chickpeas: Excess liquid can make shaping difficult; drain and rinse them well before use.
• Too little binding: If the mixture will not hold together, add flour gradually, up to the stated 3 tbsp.
• Skipping the chill: Unchilled balls may be less firm; refrigerate them for at least 30 minutes.
• Crowding the tray or pan: The falafel need space to brown; arrange them in a single, spaced-out layer.
• Turning too soon: Falafel can break before a crust forms; wait until the first side is golden before turning.

How to store

Refrigerate cooked falafel in a covered container and use within 3 days. Reheat in an oven at about 180°C until hot, or warm them in a frying pan; the microwave works but softens the exterior. Shaped uncooked falafel can be covered and refrigerated overnight before cooking.

Frequently asked questions