Easy Baked Falafel with Refreshing Cucumber Yogurt Sauce

Falafel is a beloved Middle Eastern staple, traditionally deep-fried to golden perfection. However, for a healthier and equally delicious alternative, baking falafel is the way to go! This recipe provides a simple and straightforward method for creating flavorful, crispy baked falafel, complemented by a cool and refreshing cucumber yogurt sauce. This dish is perfect for a light lunch, a satisfying dinner, or a crowd-pleasing appetizer.

## Why Bake Falafel?

Baking falafel offers several advantages over frying:

* **Healthier:** Baking significantly reduces the amount of oil used, making it a much healthier option.
* **Easier:** Baking is less messy and requires less active cooking time than frying.
* **Even Cooking:** Baking ensures that the falafel cooks evenly throughout, preventing the outside from burning before the inside is done.
* **Less Odor:** You avoid the strong, lingering smell of frying oil in your kitchen.

## Ingredients You’ll Need

### For the Falafel:

* 1 cup dried chickpeas, soaked overnight (or 24 hours) and drained
* 1/2 cup chopped fresh parsley
* 1/4 cup chopped fresh cilantro
* 1/2 medium onion, roughly chopped
* 2-3 cloves garlic, minced
* 1 tablespoon tahini
* 1 tablespoon lemon juice
* 1 teaspoon ground cumin
* 1 teaspoon ground coriander
* 1/2 teaspoon baking powder
* 1/4 teaspoon cayenne pepper (optional, for a little kick)
* Salt and pepper to taste
* 1-2 tablespoons olive oil

### For the Cucumber Yogurt Sauce:

* 1 cup plain Greek yogurt
* 1/2 cup grated cucumber, squeezed to remove excess liquid
* 1 clove garlic, minced
* 1 tablespoon chopped fresh dill
* 1 tablespoon lemon juice
* Salt and pepper to taste

## Equipment Needed

* Food processor
* Baking sheet
* Parchment paper
* Mixing bowls
* Measuring cups and spoons
* Grater
* Clean kitchen towel or cheesecloth

## Step-by-Step Instructions

### Part 1: Preparing the Falafel Mixture

1. **Soak the Chickpeas:** The most crucial step for perfect falafel is soaking the dried chickpeas. Place 1 cup of dried chickpeas in a large bowl and cover with plenty of cold water. Let them soak for at least 12-24 hours, changing the water a couple of times. Soaking softens the chickpeas, making them easier to process and resulting in a lighter, less dense falafel.
2. **Drain the Chickpeas Thoroughly:** After soaking, drain the chickpeas very well. Rinse them under cold water and then drain again. It’s important to remove as much excess water as possible. Use a salad spinner or spread them out on a clean kitchen towel to dry them further.
3. **Combine Ingredients in a Food Processor:** In a food processor, combine the drained chickpeas, parsley, cilantro, onion, garlic, tahini, lemon juice, cumin, coriander, baking powder, cayenne pepper (if using), salt, and pepper. Pulse until the mixture is finely ground but still has some texture. Avoid over-processing, as this can result in a pasty falafel.
4. **Check the Consistency:** The mixture should hold together when you squeeze it in your hand. If it’s too dry, add a teaspoon of water at a time until it reaches the desired consistency. If it’s too wet, add a tablespoon of chickpea flour or breadcrumbs.
5. **Rest the Mixture (Important!):** Cover the falafel mixture and refrigerate it for at least 30 minutes, or up to 2 hours. This allows the flavors to meld together and helps the falafel hold its shape during baking.

### Part 2: Forming and Baking the Falafel

1. **Preheat the Oven:** Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper. This prevents the falafel from sticking and makes for easy cleanup.
2. **Form the Falafel:** Take a tablespoon of the falafel mixture and roll it into a small ball or flatten it into a small patty. Aim for a consistent size so they cook evenly. Place the formed falafel on the prepared baking sheet.
3. **Brush with Olive Oil:** Brush the falafel lightly with olive oil. This helps them crisp up and brown beautifully in the oven. You can also lightly spray them with cooking spray.
4. **Bake the Falafel:** Bake for 20-25 minutes, or until golden brown and slightly crispy, flipping halfway through to ensure even cooking. Keep an eye on them to prevent burning, as oven temperatures can vary.

### Part 3: Preparing the Cucumber Yogurt Sauce

1. **Grate the Cucumber:** Grate the cucumber using a box grater.
2. **Remove Excess Liquid:** Place the grated cucumber in a clean kitchen towel or cheesecloth and squeeze out as much excess liquid as possible. This prevents the sauce from becoming watery.
3. **Combine Ingredients:** In a medium bowl, combine the Greek yogurt, squeezed cucumber, minced garlic, chopped dill, lemon juice, salt, and pepper. Stir well to combine.
4. **Chill the Sauce:** Cover the sauce and refrigerate for at least 15 minutes to allow the flavors to meld together.

### Part 4: Serving

1. **Serve Warm:** Serve the baked falafel warm with the refreshing cucumber yogurt sauce.
2. **Serving Suggestions:** Falafel can be served in pita bread with lettuce, tomatoes, and other vegetables. They can also be served as part of a mezze platter with hummus, baba ghanoush, and other Middle Eastern dips. Alternatively, serve them over a salad for a light and healthy meal.

## Tips for Perfect Baked Falafel

* **Don’t Use Canned Chickpeas:** Canned chickpeas are too soft and will result in a mushy falafel. Dried chickpeas are essential for the right texture.
* **Don’t Over-process:** Over-processing the falafel mixture will result in a pasty texture. Pulse until finely ground but still slightly coarse.
* **Rest the Mixture:** Resting the falafel mixture in the refrigerator is crucial for allowing the flavors to develop and for the falafel to hold its shape.
* **Don’t Skip the Baking Powder:** Baking powder helps to lighten the falafel and gives it a slightly airy texture.
* **Adjust Seasonings:** Taste the falafel mixture before baking and adjust the seasonings to your liking. Add more cumin, coriander, or cayenne pepper for extra flavor.
* **Even Cooking:** Ensure the falafel are evenly sized for consistent baking.
* **Prevent Sticking:** Always use parchment paper on your baking sheet to prevent the falafel from sticking.
* **Reheating:** Reheat leftover falafel in the oven or a toaster oven for the best results. Microwaving can make them soggy.

## Variations and Additions

* **Spicy Falafel:** Add more cayenne pepper or a pinch of chili flakes to the falafel mixture for a spicier kick.
* **Herbaceous Falafel:** Experiment with different herbs, such as mint or parsley, to add more flavor.
* **Sesame Falafel:** Add 1-2 tablespoons of sesame seeds to the falafel mixture for a nutty flavor and added crunch.
* **Sweet Potato Falafel:** Add cooked and mashed sweet potato to the falafel mixture for added sweetness and moisture. Reduce the amount of chickpeas slightly to maintain the right consistency.
* **Different Dips:** Explore different dipping sauces, such as tahini sauce, hummus, or a spicy sriracha mayo.
* **Make it Gluten-Free:** Ensure your tahini and spices are gluten-free. The recipe is naturally gluten free if you are using dried chickpeas.

## Nutritional Information (Approximate, per serving)

* Calories: Approximately 250-300
* Protein: 12-15g
* Fat: 10-15g
* Carbohydrates: 30-35g
* Fiber: 8-10g

*Note: Nutritional information may vary depending on specific ingredients and serving sizes.*

## Perfect Pairings

Baked falafel pairs beautifully with a variety of sides and accompaniments. Here are a few suggestions:

* **Pita Bread and Hummus:** A classic combination! Serve the falafel in warm pita bread with creamy hummus, lettuce, tomato, and a drizzle of tahini sauce.
* **Tabouli Salad:** The fresh and zesty flavors of tabouli salad complement the richness of the falafel perfectly.
* **Israeli Salad:** A simple salad of diced tomatoes, cucumbers, onions, and peppers with a lemon-herb dressing.
* **Roasted Vegetables:** Serve the falafel with roasted vegetables like eggplant, zucchini, and bell peppers for a hearty and flavorful meal.
* **Rice Pilaf:** A flavorful rice pilaf with herbs and spices is a great accompaniment to falafel.
* **Lemon-Herb Quinoa:** A light and healthy quinoa salad with lemon, herbs, and a drizzle of olive oil.

## Make Ahead Tips

* **Falafel Mixture:** The falafel mixture can be prepared up to 24 hours in advance and stored in the refrigerator. This is a great way to save time on busy weeknights.
* **Cucumber Yogurt Sauce:** The cucumber yogurt sauce can also be made a day in advance and stored in the refrigerator.
* **Baked Falafel:** Baked falafel is best served fresh, but leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or toaster oven for the best results.

## Conclusion

This baked falafel recipe is a simple and delicious way to enjoy a classic Middle Eastern dish in a healthier way. The combination of crispy falafel and refreshing cucumber yogurt sauce is a winning combination that is sure to please everyone. With a few simple steps and readily available ingredients, you can easily make this dish at home and enjoy it as a light lunch, a satisfying dinner, or a crowd-pleasing appetizer. So, ditch the deep fryer and give this baked falafel recipe a try – you won’t be disappointed!

## Recipe Card

**Yields:** Approximately 16-20 falafel
**Prep Time:** 30 minutes (plus soaking time)
**Cook Time:** 20-25 minutes

**Ingredients:**

* **For the Falafel:**
* 1 cup dried chickpeas, soaked overnight and drained
* 1/2 cup chopped fresh parsley
* 1/4 cup chopped fresh cilantro
* 1/2 medium onion, roughly chopped
* 2-3 cloves garlic, minced
* 1 tablespoon tahini
* 1 tablespoon lemon juice
* 1 teaspoon ground cumin
* 1 teaspoon ground coriander
* 1/2 teaspoon baking powder
* 1/4 teaspoon cayenne pepper (optional)
* Salt and pepper to taste
* 1-2 tablespoons olive oil
* **For the Cucumber Yogurt Sauce:**
* 1 cup plain Greek yogurt
* 1/2 cup grated cucumber, squeezed to remove excess liquid
* 1 clove garlic, minced
* 1 tablespoon chopped fresh dill
* 1 tablespoon lemon juice
* Salt and pepper to taste

**Instructions:**

1. **Soak Chickpeas:** Soak dried chickpeas in water for 12-24 hours. Drain and rinse thoroughly.
2. **Prepare Falafel Mixture:** In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, tahini, lemon juice, cumin, coriander, baking powder, cayenne pepper (if using), salt, and pepper. Pulse until finely ground but with some texture.
3. **Rest Falafel Mixture:** Cover and refrigerate for at least 30 minutes.
4. **Preheat Oven:** Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
5. **Form Falafel:** Roll or flatten tablespoons of falafel mixture into small balls or patties. Place on baking sheet.
6. **Brush with Oil:** Brush falafel with olive oil.
7. **Bake Falafel:** Bake for 20-25 minutes, flipping halfway, until golden brown.
8. **Prepare Cucumber Yogurt Sauce:** Combine Greek yogurt, squeezed cucumber, garlic, dill, lemon juice, salt, and pepper in a bowl. Stir well.
9. **Serve:** Serve warm falafel with cucumber yogurt sauce. Enjoy in pita bread, as part of a mezze platter, or over a salad.