Baked Beetroot Falafel
These baked beetroot falafel are vegan, easy to make, delicious & very satisfying. Great for lunch, as a healthy snack or light dinner. They will become your meal prep heroes!
Servings 20 falafel
Calories 102kcal
Ingredients
- 400 g cooked beetroot cut into small chunks
- 2 400g tins of chickpeas drained, rinsed and dried a little
- 1 red onion peeled and cut into rough chunks
- 60 g walnuts
- 2 teaspoon (heaped) ground cumin
- 2 teaspoon (heaped) ground coriander
- 5 cloves roasted garlic or 2 raw garlic cloves (peeled)
- 1.5-2 teaspoon good quality salt or to taste
- freshly ground pepper to taste
- 80 g panko breadcrumbs start with approx. 60g and add more if required
- 1 lime zest or lemon
- 30 g fresh herbs of choice dill, coriander (cilantro), parsley or a mix
- oil for brushing optional
Instructions
- Preheat the oven to 200C/400F (fan 180C/350F) and prepare a baking tray/sheet or two by lining them with some parchment paper.
- Put all of the ingredients (with the exception of breadcrumbs) in a bowl of food processor and blend until smooth. Depending on the size of your food processor you might have to do it in batches.
- Add 60g of your breadcrumbs and mix them in gently by pressing pulse button on the food processor. Alternatively, you could transfer your falafel mix into a bowl and mix in your breadcrumbs by hand.Mixture will be quite soft but you want for it to hold together so add more breadcrumbs if necessary.
- Taste your falafel mixture and adjust seasoning to your taste.
- Take small portions of falafel mix and form them into small patties (I got 20). Feel free to make them as big or as small as you want.
- Once you've got all your beetroot falafel patties on the baking sheet, brush or spray them with some oil (optional).
- Bake in pre-heated oven for approximately 25-30 minutes until nicely browned and crispy looking turning them over half way through.
- Enjoy!
Notes
- Nutritional information is approximate, per 1 falafel (based on 20 falafels baked with oil) and should be treated as a rough guideline only.
- Leftovers will keep in the fridge for up to 5 days.
- Freezer friendly both baked and unbaked. For details see - Freezing.
- Best served slightly warm or at room temperature so take them out of the fridge at least half an hour before serving. Alternatively, warm them up in the oven.
- I like beetroot falafel really smooth but feel free to process it less and leave some texture.
- After draining and rinsing the chickpeas make sure to give them a pat dry to get rid of some excess moisture. This will prevent the falafel mix from getting too wet.
- Don't be afraid to adjust seasoning to your liking. You might want to add some extra salt or increase the amount of spices, herbs or zest.
- Brushing falafel with a little bit of oil will make them extra crispy.
- To roast garlic for beetroot falafel simply cut the top off entire head of garlic so that you can see the exposed cloves, sprinkle with salt, drizzle with olive oil and roast wrapped in foil at 180C/350F (fan) for approximately 40min.
- Falafel mixture is quite soft but don't be tempted to add too much breadcrumbs. Use between 60-80g max.
- If you have time, pop baking tray with prepared falafel into the fridge for 15-20 minutes to firm up a bit (not necessary).
Nutrition
Calories: 102kcal | Carbohydrates: 13g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Trans Fat: 1g | Sodium: 223mg | Potassium: 185mg | Fiber: 3g | Sugar: 3g | Vitamin A: 144IU | Vitamin C: 5mg | Calcium: 34mg | Iron: 1mg