The Best Baked Mediterranean Falafel Recipe (Crispy, Healthy & So Easy!)

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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.

Course Main Course

Cuisine Mediterranean

Keyword Homemade quinoa and chickpea patties, Mediterranean diet lunch ideas, Mediterranean falafel recipe

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Chill time 1 hour hour

Total Time 1 hour hour 40 minutes minutes

Servings 6

Calories 349kcal

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. Let them soak on the counter for a minimum of 18 hours. The chickpeas should swell significantly and become tender enough to easily break with your fingers.
• Grain & Walnut Preparation: Cook the rinsed quinoa according to package directions; set aside to cool completely. While the quinoa cooks, place the walnuts in a dry skillet over medium heat. Toast for 3-5 minutes, shaking the pan frequently, until fragrant. Let cool, then add to a food processor and pulse into a fine, sandy meal. Transfer the ground walnuts to a small bowl.
• Aromatic Base Infusion: Drain the soaked chickpeas thoroughly and pat dry. In the now-empty food processor bowl, combine the red onion, garlic, parsley, cilantro, dill, lemon zest, cumin, coriander, smoked paprika, sumac, and sea salt. Pulse until a coarse, fragrant paste forms.
• Chickpea & Quinoa Integration: Add the dried chickpeas to the aromatic base in the food processor. Pulse in 1-minute intervals, scraping down the sides as needed, until the mixture is finely minced but not a smooth puree—some texture is desirable. Transfer the mixture to a large mixing bowl. Fold in the cooked quinoa and ground walnuts.
• Binding & Moisture Control: Place the grated zucchini in the center of a clean kitchen towel. Gather the ends and twist tightly over a sink to squeeze out as much liquid as possible. Add the dry zucchini pulp to the falafel mixture along with the baking powder and whole wheat flour. Mix gently until just combined. Cover and refrigerate for at least 1 hour to allow the flavors to meld and the mixture to firm up.
• High-Heat Roasting & Finishing: Preheat your oven to 400 F / 200 C. Drizzle 1 tbsp of olive oil onto a large baking sheet and spread to coat the surface. Place the sesame seeds in a shallow bowl. Using a 1.5 tbsp cookie scoop or your hands, form the chilled mixture into 24 small patties, about ½​-inch thick. Gently press the top of each patty into the sesame seeds to coat one side. Arrange the patties on the prepared baking sheet, seed-side up. Brush the tops with the remaining 1 tbsp of olive oil. Bake for 10-12 minutes, then carefully flip. Bake for another 8-10 minutes, until the falafels are deeply golden-brown and crisp on the outside. 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

My Top Tips for a Perfect Result

After making these a dozen times, I’ve learned a few tricks that guarantee they come out perfectly every single time.

• Start with Dry Chickpeas. Period. I can’t stress this enough! Canned chickpeas are too wet and will turn your mixture into mush. Soaking dry chickpeas overnight is the non-negotiable secret to authentic, fluffy falafel.
• Squeeze That Zucchini! Zucchini adds amazing moisture, but you have to wring out the excess water first. Just grate it onto a clean kitchen towel, wrap it up, and squeeze firmly over the sink. You’ll be shocked at how much water comes out!
• Don’t Make a Purée. When you’re processing the ingredients, pulse the mixture until it’s finely minced but still has some texture. You don’t want a perfectly smooth paste. Those little bits and pieces create a much better texture in the final product.
• Meal Prep Like a Pro. These are fantastic for meal prep. Form the uncooked patties and freeze them in a single layer on a baking sheet. Once solid, transfer them to a freezer bag. You can bake them straight from frozen—just add about 5-7 minutes to the cooking time.

Frequently Asked Questions (FAQ)

Q1: What can I serve with these falafels?

A: So many things! They are amazing tucked into a warm whole-wheat pita with hummus, a drizzle of tahini sauce, and some fresh cucumber and tomato salad. You can also serve them over a big leafy green salad or as part of a mezze platter with olives, feta, and tzatziki.

Q2: Is this a healthy falafel recipe for weight loss?

A: Yes, it can be a wonderful part of a balanced diet for weight management. Because they are baked instead of fried, they are much lower in calories and unhealthy fats. Plus, they are incredibly high in fiber and protein, two key nutrients that help you feel full and satisfied, which can prevent overeating.

Q3: How do I store and reheat leftovers?

A: Store leftover cooked falafel in an airtight container in the fridge for up to 4 days. The best way to reheat them and bring back their crispiness is in an air fryer or a toaster oven for just a few minutes. Microwaving works in a pinch, but they will be softer.

A Taste of the Good Life

Embracing a Mediterranean lifestyle is all about finding joy in simple, beautiful food that nourishes your body. It’s about gathering around the table and sharing a meal that’s bursting with life and flavor.

This isn’t just another recipe; it’s a perfect example of how vibrant and satisfying healthy eating can be. I truly hope you give this Mediterranean falafel recipe a try and see for yourself. Let me know what you think in the comments below!