Looking for a plant-based meal that’s both healthy and bursting with flavor? Baked Falafel and Tahini Sauce is a delicious Healthy Falafel Bowl featuring crispy, herb-packed falafel patties paired with a creamy, lemony tahini sauce. This Mediterranean falafel dish is baked, not fried, making it lighter yet still irresistibly crunchy. Perfect for lunch, dinner, or meal prep, these herbed falafel bites are easy to make and full of vibrant taste. Let’s whip up this Baked Falafel and Tahini Sauce for a wholesome, satisfying meal!
Why You’ll Love Baked Falafel and Tahini Sauce
- Healthier Choice: Baked for less oil, delivering crispy herbed falafel bites without the fry.
- Bold Flavors: Fresh herbs and spices create a vibrant Mediterranean falafel dish.
- Quick and Easy: Ready in under 40 minutes, ideal for busy days.
- Meal Prep Friendly: Perfect for make-ahead lunches or dinners.
- Versatile: Serve in bowls, wraps, or as a snack with creamy tahini sauce.
Ingredients for Baked Falafel and Tahini Sauce
Here’s what you’ll need for this Mediterranean falafel dish (makes 8–10 patties, serves 4):
Falafel:
- 1 (15 oz or 425g) can chickpeas, drained, rinsed, and dried
- ¼ large red onion (about 50g)
- ½ cup (30g) fresh cilantro, loosely packed
- 1 cup (60g) fresh parsley, loosely packed
- 3 garlic cloves
- 2 tsp lemon juice
- 1 tsp ground cumin
- 1 tsp salt
- ½ tsp black pepper
- ¼ cup (25g) oat flour
Tahini Sauce:
- ¼ cup (60g) tahini
- Juice of 1 lemon (about 2 tbsp)
- 1 small garlic clove, pressed
- ½ tsp salt
- ¼ tsp black pepper
- 2–5 tbsp cold water
Serving (Optional):
- Chopped cucumber, tomato, or pita
Equipment
- Food processor
- Baking sheet (preferably dark)
- Parchment paper
- Mixing bowl
- Spatula
- Measuring cups and spoons
Ingredient Tips
- Chickpeas: Pat dry with a towel for crispier Baked Falafel and Tahini Sauce; canned or cooked dried chickpeas work.
- Herbs: Fresh cilantro and parsley add brightness to herbed falafel bites; dill can substitute for a twist.
- Oat Flour: Helps bind the patties; blend rolled oats if unavailable for this Mediterranean falafel dish.
- Tahini: Use smooth, high-quality tahini for creamy tahini sauce; stir well before measuring.
- Lemon Juice: Freshly squeezed lemon enhances the sauce; lime juice works for zesty crispy falafel patties.
Directions for Baked Falafel and Tahini Sauce
Let’s create this Mediterranean falafel dish!
Preheat and Prep
I preheat the oven to 400°F (200°C) and line a dark baking sheet with parchment paper or lightly grease with olive oil to ensure crispy herbed falafel bites.
Process the Mixture
In a food processor, I pulse ¼ red onion, ½ cup cilantro, 1 cup parsley, and 3 garlic cloves 3 times until roughly chopped. I add 1 can chickpeas, 2 tsp lemon juice, 1 tsp cumin, 1 tsp salt, and ½ tsp pepper, pulsing 5 times (1-second pulses), scraping sides halfway. The mixture should be textured, not pureed, for perfect crispy falafel patties.
Form the Patties
I remove the blade and stir in ¼ cup oat flour with a spatula. If too wet, I add 1 tbsp more flour. I shape the mixture into 8–10 hamburger-sized patties and place them on the prepared baking sheet for this Mediterranean falafel dish.
Bake the Falafel
I bake for 13 minutes, flip carefully with a spatula, and bake for another 13 minutes until golden and crisp, ensuring tender yet crunchy herbed falafel bites.
Make the Tahini Sauce
In a bowl, I whisk ¼ cup tahini, 2 tbsp lemon juice, 1 pressed garlic clove, ½ tsp salt, and ¼ tsp pepper. I add 2–5 tbsp cold water, 1 tbsp at a time, until the sauce is creamy and pourable for these crispy falafel patties.
Serve
I serve the falafel warm, drizzled with tahini sauce or with sauce on the side, paired with cucumber, tomato, or pita for a complete turkey salad bowl experience.
Nutrition
- Prep Time: 15 minutes
- Cook Time: 26 minutes
- Total Time: ~41 minutes
- Servings: 4 (2–3 patties per serving)
- Calories: ~200–250 kcal per serving (2 patties with sauce)
- Macros per Serving: 20g carbs, 7g protein, 12g fat, 5g fiber
Variations for Baked Falafel and Tahini Sauce
Try these twists on these herbed falafel bites:
- Spicy Kick: Add ½ tsp cayenne to the falafel mixture for fiery crispy falafel patties.
- Veggie Boost: Mix grated zucchini into the falafel, inspired by Food and Tips’ Garlic Parmesan Zucchini Noodles.
- Herb Swap: Use fresh dill instead of cilantro for a unique Mediterranean falafel dish.
- Nutty Sauce: Add 1 tbsp almond butter to the tahini sauce for richer herbed falafel bites.
- Gluten-Free: Use gluten-free oat flour for gluten-free crispy falafel patties.
Serving Ideas:
- Pair with Food and Tips’ Cucumber Blueberry Feta Salad for a fresh side.
- Serve with Food and Tips’ Sun Dried Tomato and Mushroom Pasta for a hearty meal.
- Enjoy with Food and Tips’ Vanilla Raspberry Iced Latte for a light contrast.
Storage
I store leftover crispy falafel patties in an airtight container in the fridge for up to 4 days or freeze for 3 months, separated by parchment. I keep tahini sauce in a sealed container in the fridge for 5 days. To reheat, I bake falafel at 350°F (175°C) for 8–10 minutes to restore crispiness, avoiding the microwave for this Mediterranean falafel dish.
Serving Tips
- Presentation: Arrange these herbed falafel bites on a platter with colorful veggies and sauce for a vibrant look.
- Garnish: Sprinkle with extra parsley or sesame seeds for flair.
- Pairing: Serve with pita and Food and Tips’ Coconut Cooler for a refreshing meal.
- Portion Size: 2–3 patties per person for a satisfying meal or snack.
- Occasions: Perfect for lunches, dinners, or vegetarian meal prep.
FAQs About Baked Falafel and Tahini Sauce
Here are answers to common questions about this dish:
How do I keep falafel crispy?
Dry chickpeas well and use a dark baking sheet for crisp Baked Falafel and Tahini Sauce.
Can I use dried chickpeas?
Yes, soak and cook dried chickpeas; pat dry for crispy falafel patties.
What if my mixture is too wet?
Add 1–2 tbsp extra oat flour for shapeable herbed falafel bites.
Can I make the sauce dairy-free?
Tahini sauce is naturally dairy-free; use water to adjust for creamy Mediterranean falafel dish.
How do I prevent crumbling?
Don’t over-process the mixture and ensure enough oat flour for cohesive crispy falafel patties.
More Delicious Appetizer Recipes You’ll Love
- Crispy Parmesan Air Fryer Green Beans
- Vegetable Fritters
- Crispy Chickpea & Sweet Potato Fritters with Avocado Sauce
Conclusion
Baked Falafel and Tahini Sauce is a vibrant, healthy, and easy plant-based meal that brings Mediterranean flavors to your table. These herbed falafel bites with creamy tahini sauce are perfect for any occasion. Bake this Mediterranean falafel dish, customize with your favorite sides, and enjoy a wholesome, delicious meal!
Baked Falafel and Tahini Sauce
Ingredients
For the Falafel:
- 1 15 oz or 425g can chickpeas, drained, rinsed, and dried
- ¼ large red onion about 50g
- ½ cup 30g fresh cilantro, loosely packed
- 1 cup 60g fresh parsley, loosely packed
- 3 garlic cloves
- 2 tsp lemon juice
- 1 tsp ground cumin
- 1 tsp salt
- ½ tsp black pepper
- ¼ cup 25g oat flour
For the Tahini Sauce:
- ¼ cup 60g tahini
- Juice of 1 lemon about 2 tbsp
- 1 small garlic clove pressed
- ½ tsp salt
- ¼ tsp black pepper
- 2 –5 tbsp cold water
For Serving (Optional):
- Chopped cucumber tomato, or pita
Instructions
Preheat and Prep
- I preheat the oven to 400°F (200°C) and line a dark baking sheet with parchment paper or lightly grease with olive oil to ensure crispy herbed falafel bites.
Process the Mixture
- In a food processor, I pulse ¼ red onion, ½ cup cilantro, 1 cup parsley, and 3 garlic cloves 3 times until roughly chopped. I add 1 can chickpeas, 2 tsp lemon juice, 1 tsp cumin, 1 tsp salt, and ½ tsp pepper, pulsing 5 times (1-second pulses), scraping sides halfway. The mixture should be textured, not pureed, for perfect crispy falafel patties.
Form the Patties
- I remove the blade and stir in ¼ cup oat flour with a spatula. If too wet, I add 1 tbsp more flour. I shape the mixture into 8–10 hamburger-sized patties and place them on the prepared baking sheet for this Mediterranean falafel dish.
Bake the Falafel
- I bake for 13 minutes, flip carefully with a spatula, and bake for another 13 minutes until golden and crisp, ensuring tender yet crunchy herbed falafel bites.
Make the Tahini Sauce
- In a bowl, I whisk ¼ cup tahini, 2 tbsp lemon juice, 1 pressed garlic clove, ½ tsp salt, and ¼ tsp pepper. I add 2–5 tbsp cold water, 1 tbsp at a time, until the sauce is creamy and pourable for these crispy falafel patties.
Serve
- I serve the falafel warm, drizzled with tahini sauce or with sauce on the side, paired with cucumber, tomato, or pita for a complete turkey salad bowl experience.
Notes
- Dry chickpeas well after rinsing to prevent soggy falafel.
- Don’t over-process — leave some texture for the best result.
- Mixture too wet? Add a little more oat flour.
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Did you Like This Recipe? Please Rate and Comment Below!
