Description

A modern, nutrient-dense twist on classic baked falafel. We weave fluffy quinoa, earthy walnuts, and fresh zucchini into the traditional chickpea and herb base. The result is a falafel that’s incredibly moist and tender on the inside with a substantial, satisfying texture. A final coating of sesame seeds, toasted to perfection in a high-heat oven, provides an irresistible crunch without a drop of deep-frying oil.

Ingredients

Scale

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

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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

Nutrition

Calories: 349