I have a confession: for the longest time, I was pretty skeptical of baked falafel. Why? They were almost always a letdown—dry, crumbly, and just plain sad.
I wanted that satisfying, crisp-on-the-outside, tender-on-the-inside texture you get from a classic falafel, but without the deep-frying. I knew it had to be possible. It became a bit of a personal kitchen project: how to engineer a baked falafel that was genuinely, wonderfully moist.
This recipe is the delicious result. The secret isn’t just one thing; it’s a combination of a few whole-food ingredients that work together perfectly.
Beyond the Chickpea: A Modern, Hearty Falafel
This isn’t your traditional falafel, and that’s what makes it so great. We keep the classic chickpea and herb base, but we build on it.
Here’s the deal:
- Fluffy Quinoa: Adds a wonderful, light texture and a serving of high-quality, plant-based protein.
- Earthy Walnuts: These are ground into a fine meal, adding rich, healthy fats that provide a satisfying, substantial bite.
- Grated Zucchini: This is my solution to the “dry falafel” problem. It’s all about the moisture, keeping the center incredibly tender as it bakes.
The result is a patty that’s packed with fiber, protein, and fantastic flavor. It’s a truly balanced choice that feels both nourishing and incredibly satisfying.
The Process: From Dried Chickpeas to Golden Patties
The most important step happens the day before: soaking your dried chickpeas. Please, do not use canned chickpeas for this! They carry too much water and will lead to a mushy falafel. Starting with dried is the non-negotiable key to getting that perfect texture.
Once your chickpeas are soaked and very well-dried, the rest is simple:
- Pulse the Aromatics: Your food processor does all the work, pulsing the onion, garlic, and fresh herbs (parsley, cilantro, dill) into a fragrant paste.
- Mix the Base: Add the chickpeas and pulse until finely minced—but stop before it becomes purée! We want texture.
- Combine & Chill: Fold that mixture in a bowl with your cooked quinoa, ground walnuts, and (very dry) grated zucchini. The chilling step (at least an hour) is crucial. It lets the flavors meld and helps the patties firm up so they don’t fall apart.
Finally, you’ll form the patties, press them into sesame seeds for that amazing crust, and bake them in a hot oven until golden and crisp. The smell is incredible!
How to Serve Your Quinoa Falafel
These falafel are so versatile! They are fantastic stuffed into a whole-wheat pita with fresh veggies, but my favorite way to serve them is as the star of a big mezze platter.
Set them out with a bowl of hummus, some warm pita, and a bright, refreshing dip. They pair beautifully with the smoky, rich flavors of this Mediterranean Muhammara.
To make it a complete, vibrant meal, I love adding a hearty side salad. This Easy Mediterranean Bean Salad is the perfect companion. And if you’re looking for inspiration for the full spread, you can see how I build The Best Healthy Mediterranean Appetizer Recipe (A Stunning Mezze Board!).
(And if you just love recipes that use quinoa and chickpeas, you should definitely try The Best Chickpea Quinoa Salad on another day!)
A Few Expert Tips for Perfect Falafel
- Pat Everything Dry: The enemy of crisp baked falafel is moisture. After soaking the chickpeas and grating the zucchini, pat them very dry with paper towels or a clean kitchen towel.
- Don’t Over-Process: Pulse, don’t blend! You want a finely minced texture, not a smooth paste. This is what gives the falafel its characteristic “bite.”
- Toast Your Walnuts: Don’t skip the 3-5 minute toast! It wakes up the natural oils in the walnuts and adds a huge layer of nutty, deep flavor that really makes a difference.
- Make-Ahead & Freezing: These freeze beautifully. Form the patties and freeze them (uncooked) on a baking sheet. Once solid, toss them in a freezer bag. You can bake them straight from frozen, just adding 5-7 minutes to the oven time.
Quick Questions (Answered)
Can I use a different flour?
Yes, I use whole wheat flour in this recipe! You can also use all-purpose, or for a gluten-free option, chickpea flour or oat flour would both work wonderfully as binders.
What is sumac?
Sumac is a fantastic spice common in Mediterranean cooking. It has a bright, lemony, and slightly tangy flavor (without the acidity of lemon juice). It adds a really special, vibrant note!
What if I don’t have a food processor?
It’s definitely more work, but you can do it! You’ll need to mince the chickpeas, herbs, and aromatics very, very finely with a sharp knife. A potato masher can help with the chickpeas after you’ve chopped them.
Quinoa & Walnut Baked Falafel with Sumac
Ingredients
- 1 ½ cups 300g dried chickpeas
- ½ tsp 3g baking soda (for soaking)
- ⅓ cup 65g dry quinoa, rinsed
- ¼ cup 30g raw walnuts
- 1 small red onion approx. 110g, roughly chopped
- 6 cloves garlic peeled
- 1 cup packed 40g fresh parsley leaves and tender stems
- ½ cup packed 20g fresh cilantro leaves and tender stems
- ⅓ cup packed 15g fresh dill
- 1 small zucchini approx. 200g, coarsely grated
- Zest of 1 lemon
- 2 tsp 4g ground cumin
- 2 tsp 4g ground coriander
- 1 tsp 2g smoked paprika
- 1 tsp 2g ground sumac
- 1 tsp 4g baking powder
- ¾ tsp 4.5g fine sea salt
- 2 tbsp 15g whole wheat flour
- 3 tbsp 27g sesame seeds
- 2 tbsp 30ml extra virgin olive oil
Instructions
- Overnight Chickpea Hydration: The day before, place the dried chickpeas and baking soda in a large bowl. Cover with at least 3 inches of cool water. Soak 12–18 hours at room temperature (refrigerate if >75°F/24°C). Drain, rinse, and pat the chickpeas very dry.
- Grain & Walnut Preparation: Cook the rinsed quinoa according to package directions; cool completely. Toast the walnuts in a dry skillet over medium heat for 3–5 minutes, until fragrant. Cool, then pulse in a food processor to a fine, sandy meal; set aside.
- Aromatic Base Infusion: In the empty processor, combine red onion, garlic, parsley, cilantro, dill, lemon zest, cumin, coriander, smoked paprika, sumac, and sea salt. Pulse to a coarse, fragrant paste.
- Chickpea & Quinoa Integration: Add the soaked, drained, and well-dried chickpeas to the aromatic base. Pulse in short bursts (10–15 seconds), scraping as needed, until finely minced but not puréed. Transfer to a large bowl and fold in the cooked quinoa and ground walnuts.
- Binding & Moisture Control: Squeeze the grated zucchini very dry in a towel. Add to the bowl with baking powder and whole wheat flour; mix just to combine. Cover and refrigerate at least 1 hour to firm up.
- High-Heat Roasting & Finishing: Preheat oven to 400°F/200°C. Oil a large baking sheet with 1 tbsp olive oil. Place sesame seeds in a shallow bowl. Form 24 patties (~1.5 tbsp each, ½-inch thick). Press tops into sesame to coat one side; arrange seed-side up on the sheet. Brush tops with remaining 1 tbsp oil. Bake 10–12 minutes, flip, then bake 8–10 minutes more, until deeply golden and crisp outside and the centers are set (no raw, beany taste). Serve immediately.
Notes
- Do Not Use Canned Chickpeas: This recipe's success hinges on starting with dried chickpeas. Canned chickpeas contain too much moisture and will result in a pasty texture and falafels that fall apart.
- Make-Ahead: Uncooked patties can be frozen on a parchment-lined tray until solid, then stored in a freezer bag for up to 2 months. Bake directly from frozen, adding about 5–7 minutes to the total cooking time.
- Serving Suggestions: These falafel are a perfect component of a Mediterranean mezze platter. Serve them warm with lemon wedges, tzatziki, or a tahini-yogurt sauce. They are also excellent stuffed into whole-wheat pita pockets with fresh tomato, cucumber, and crisp lettuce.
Nutrition Facts
Per serving: 4 falafels- Calories: 349 kcal
- Total Fat: 12.9 g
- Saturated Fat: 1.4 g
- Sodium: 315 mg
- Total Carbohydrate: 45.1 g
- Dietary Fiber: 13.2 g
- Total Sugars: 4.8 g (0 g added)
- Protein: 14.3 g
I hope this recipe completely changes your mind about baked falafel. It’s a fantastic, hearty option for a satisfying lunch or dinner. Enjoy!
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.
