Quinoa & Walnut Baked Falafel with Sumac
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.
- Total Time1 hour 40 minutes
- Yield6 servings 1x
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
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) | Total Carbs: 45.1 g (Dietary Fiber: 13.2 g, Total Sugars: 4.8 g, Added Sugar: 0 g) | Protein: 14.3 g | Sodium: 315 mg
These values are approximate and may vary based on ingredients and preparation.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Calories: 349