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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
Cook Time 20 minutes
Chill time 1 hour
Total Time 1 hour 40 minutes
Servings 6
Calories 349kcal

Ingredients

  • 1 ½ cups 300g dried chickpeas
  • ½ tsp 3g baking soda (for soaking)
  • 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
  • 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