Baked falafels with tahini yoghurt and tomato salad

In this delectable culinary adventure, we’ll guide you through crafting a mouthwatering dish of Baked Falafels with Tahini Yoghurt and Tomato Salad. This wholesome recipe serves 2 and offers a burst of flavors while keeping it healthy. With precise ingredients, detailed instructions, and helpful tips, you’ll master this dish in no time. Let’s dive into the kitchen and whip up a nutritious delight!

Ingredients:

• 1 cup (240ml) dried chickpeas, soaked overnight
• 1/2 medium onion, roughly chopped
• 2 cloves garlic, minced
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh cilantro, chopped
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon baking soda
• Salt and pepper, to taste
• 1 tablespoon olive oil
• Cooking spray or additional olive oil for baking
• 2 pita breads, for serving

For the Tahini Yoghurt:

• 1/4 cup (60ml) tahini
• 2 tablespoons Greek yoghurt
• 1 clove garlic, minced
• 2 tablespoons lemon juice
• 2 tablespoons water
• Salt, to taste

For the Tomato Salad:

• 2 large tomatoes, diced
• 1/2 cucumber, diced
• 1/4 red onion, finely chopped
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper, to taste

Time:

• Preparation: 15 minutes
• Cooking: 20 minutes
• Total: 35 minutes

Serves 2

Nutritional Facts (Per Serving):

• Calories: 490 kcal
• Protein: 15g
• Carbohydrates: 62g
• Fiber: 15g
• Sugars: 9g
• Fat: 22g
• Saturated Fat: 3g
• Cholesterol: 1mg
• Sodium: 1077mg
• Potassium: 1139mg
• Vitamin A: 22%
• Vitamin C: 55%
• Calcium: 17%
• Iron: 27%

Instructions:

1. Preparation:
   • Rinse and drain the soaked chickpeas.
   • Preheat your oven to 375°F (190°C).
2. Blend the Falafel Mixture:
   • In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking soda, salt, and pepper.
   • Pulse the mixture until it reaches a coarse texture.
3. Shape the Falafels:
   • Using your hands, form the mixture into small patties, around 2 inches in diameter.
   • Place them on a baking sheet lined with parchment paper.
4. Baking:
   • Brush the falafels with olive oil or use cooking spray to lightly coat them.
   • Bake in the preheated oven for 20 minutes, turning them halfway through until they’re golden brown and crisp.
5. Prepare the Tahini Yoghurt:
   • In a small bowl, whisk together tahini, Greek yoghurt, minced garlic, lemon juice, water, and a pinch of salt until smooth. Adjust the consistency with more water if needed.
6. Assemble the Tomato Salad:
   • In a separate bowl, combine diced tomatoes, cucumbers, red onion, chopped parsley, olive oil, lemon juice, salt, and pepper. Toss gently to mix.
7. Serve and Enjoy:
   • Warm the pita bread in the oven for a few minutes.
   • Serve the baked falafels with a generous drizzle of tahini yoghurt alongside the fresh tomato salad.
   • Optionally, warm the pita bread and serve it as a side or as a wrap with falafels and salad inside.

Tips:

1. For a smoother falafel texture, you can process the mixture for a bit longer, but be cautious not to over-process it into a paste.
2. If the falafel mixture feels too wet, add a bit more chickpea flour or breadcrumbs to help bind it together.
3. To enhance the flavor, consider adding a dash of paprika, chili powder, or red pepper flakes to the falafel mixture.
4. Don’t skip soaking the chickpeas overnight; it’s crucial for achieving the right texture.
5. Customize your salad with extras like olives, feta cheese, or avocado for added flair.

Serving Suggestions:

These baked falafels with tahini yoghurt and tomato salad are incredibly versatile. Here are some delightful serving ideas:

• Assemble them in warm pita bread for a classic falafel sandwich.
• Create a falafel bowl by placing the falafels on a bed of mixed greens and topping with the tomato salad and tahini yoghurt.
• Serve them as finger foods at your next party with toothpicks and a side of tahini dip.
• Wrap them in lettuce leaves for a low-carb option.
• Enjoy them as part of a Mediterranean-inspired mezze platter with hummus, olives, and stuffed grape leaves.

Baked Falafels with Tahini Yoghurt and Tomato Salad

In this delectable culinary adventure, we’ll guide you through crafting a mouthwatering dish of Baked Falafels with Tahini Yoghurt and Tomato Salad. This wholesome recipe serves 2 and offers a burst of flavors while keeping it healthy. With precise ingredients, detailed instructions, and helpful tips, you’ll master this dish in no time. Let’s dive into the kitchen and whip up a nutritious delight!

5 from 1 vote

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Prep Time: 15 minutes minutes

Cook Time: 20 minutes minutes

Nutritions

Nutrition Facts

Baked Falafels with Tahini Yoghurt and Tomato Salad

Amount per Serving

Calories

490

% Daily Value*

Fat

 

22

g

34

%

Saturated Fat

 

3

g

19

%

Cholesterol

 

1

mg

0

%

Sodium

 

1077

mg

47

%

Potassium

 

1139

mg

33

%

Carbohydrates

 

62

g

21

%

Fiber

 

15

g

63

%

Sugar

 

9

g

10

%

Protein

 

15

g

30

%

Vitamin A

 

22

IU

0

%

Vitamin C

 

55

mg

67

%

Calcium

 

17

mg

2

%

Iron

 

27

mg

150

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• 1 cup 240ml dried chickpeas, soaked overnight
• ½ medium onion roughly chopped
• 2 cloves garlic minced
• 2 tablespoons fresh parsley chopped
• 2 tablespoons fresh cilantro chopped
• 1 teaspoon cumin
• 1 teaspoon coriander
• ½ teaspoon baking soda
• Salt and pepper to taste
• 1 tablespoon olive oil
• Cooking spray or additional olive oil for baking
• 2 pita breads for serving
• For the Tahini Yoghurt:
• ¼ cup 60ml tahini
• 2 tablespoons Greek yoghurt
• 1 clove garlic minced
• 2 tablespoons lemon juice
• 2 tablespoons water
• Salt to taste
• For the Tomato Salad:
• 2 large tomatoes diced
• ½ cucumber diced
• ¼ red onion finely chopped
• 2 tablespoons fresh parsley chopped
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

• Rinse and drain the soaked chickpeas.
• Preheat your oven to 375°F (190°C).
• Blend the Falafel Mixture:
• In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking soda, salt, and pepper.
• Pulse the mixture until it reaches a coarse texture.
• Shape the Falafels:
• Using your hands, form the mixture into small patties, around 2 inches in diameter.
• Place them on a baking sheet lined with parchment paper.
• Baking:
• Brush the falafels with olive oil or use cooking spray to lightly coat them.
• Bake in the preheated oven for 20 minutes, turning them halfway through until they’re golden brown and crisp.
• Prepare the Tahini Yoghurt:
• In a small bowl, whisk together tahini, Greek yoghurt, minced garlic, lemon juice, water, and a pinch of salt until smooth. Adjust the consistency with more water if needed.
• Assemble the Tomato Salad:
• In a separate bowl, combine diced tomatoes, cucumbers, red onion, chopped parsley, olive oil, lemon juice, salt, and pepper. Toss gently to mix.
• Serve and Enjoy:
• Warm the pita bread in the oven for a few minutes.
• Serve the baked falafels with a generous drizzle of tahini yoghurt alongside the fresh tomato salad.
• Optionally, warm the pita bread and serve it as a side or as a wrap with falafels and salad inside.

Notes

For a smoother falafel texture, you can process the mixture for a bit longer, but be cautious not to over-process it into a paste.
If the falafel mixture feels too wet, add a bit more chickpea flour or breadcrumbs to help bind it together.
To enhance the flavor, consider adding a dash of paprika, chili powder, or red pepper flakes to the falafel mixture.
Don’t skip soaking the chickpeas overnight; it’s crucial for achieving the right texture.
Customize your salad with extras like olives, feta cheese, or avocado for added flair.
Serving Suggestions:

These baked falafels with tahini yoghurt and tomato salad are incredibly versatile. Here are some delightful serving ideas:

Assemble them in warm pita bread for a classic falafel sandwich.
Create a falafel bowl by placing the falafels on a bed of mixed greens and topping with the tomato salad and tahini yoghurt.
Serve them as finger foods at your next party with toothpicks and a side of tahini dip.
Wrap them in lettuce leaves for a low-carb option.
Enjoy them as part of a Mediterranean-inspired mezze platter with hummus, olives, and stuffed grape leaves.