Straightforward oil-free baked falafel, made in a muffin tin for crispy sides and edges! Made with canned chickpeas, it is also naturally vegan & gluten-free.
Straightforward Falafel Made without Oil
Who says you need to stuff falafel into a pita?
I have several falafel recipes with directions that insist on using dried chickpeas. It’s traditional, it’s authentic, and it’s really good, especially when deep-fried in a vat of olive oil. But the recipes arepages long, the preparations tedious, the clean-up lengthy, and the lingering smell of frying oil lasts for days.
Moreover, despite the tastiness, deep fried, labor-intensive falafel is in no way what I want to eat whenway conducive to eating on the run, or eating before going on a run.
So I make my especially-straightforward puck version instead.
I prefer stuffing it straight into my mouth.
Recipe Benefits
- Vegan (egg-free, dairy-free)
- Oil-free
- Gluten-free
- Low calorie
- Good source of protein
- Baked, not fried
- High fiber
- Especially-straightforward
Ingredients for the Oil-Free Falafe
The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.
- rolled oats (certified GF, as needed)–I have alternatives
- fresh parsley and/or cilantro leaves
- garlic
- canned chickpeas
- tahini–I have alternatives
- fresh lemon juice
- ground cumin
- Optional: pinch of cayenne pepper
The oats act as a great gluten-free binder. If you do not eat oats or grains, I have some other options in the notes of the recipe, including grain-free options.
The tahini adds flavor, and also works as a binder, but I have several alternatives in the recipe.
Step By Step Instructions for Straightforward Oil-Free Baked Falafel
Note that the complete instructions are also in the recipe card below.
Step One: Preheat the Oven & Prep the Muffin Tin
Preheat oven to 375F (190C). Spritz all 12 cups of a standard size muffin tin with nonstick cooking spray. Alternatively, line the cups with paper or foil liners.
Step Two: Process the Ingredients
In a food processor, process the oats, parsley and garlic until very finely chopped.
Add the drained chickpeas, tahini, lemon juice, cumin, salt and (optional) cayenne. Pulse until grainy/pasty but do not puree. Scrape down sides of bowl.
Lots of fresh parsley (or cilantro–my preference) is key for adding fresh flavor. As you can see, it makes the dough bright green, but that changes once the falafel are cooked.
Step Three: Shape Into Patties
Shape the mixture into 12 equal patties (roughly 3 tablespoons/45 mL per patty).
Place the falafel patties in the prepared cups of a the muffin tin.
Step Four: Bake
Bake in preheated oven for 20 minutes. Remove muffin tin and, using a butter knife or small spatula, flip over each patty (it is a very quick and straightforward task).
Return the muffin tin to the oven and bake for 10 minutes longer until falafel are golden brown.
Step Five: Cool
Let the falafel cool in the muffin tin on a wire rack for 5 to 10 minutes. Flip the falafel out onto a cooling rack.
Serve the falafel warm or room temperature.
How to Serve Straightforward Oil-Free Baked Falafel
The falafel are great plain, as a snack, or tucked into a pita or naan as a a meal.
One of my go-to snacks is the falafel with a schmear of hummus and an extra sprinkle of herbs (e.g., mint, more cilantro, or more parsley).
FAQ
How Should I Store the Falafel?
Store in an airtight container in the refrigerator for up to 5 days or the freezer for up to 2 months.
What Can I Use in Place of Tahini?
You can use an equal amount of nut or seed butter (without added sweetener) or the oil of your choice. You could also use 2 tablespoons of vegetable puree, such as pumpkin or butternut squash.
What Can I Use in Place of Oats?
You can replace the oats with 1/3 cup gluten-free breadcrumbs or 1/3 cup cooked, cooled grains, such as amaranth, quinoa or millet. For a grain-free option, use 1/3 cup of myDIY Chickpea Breadcrumbs(a great all-around substitute for breadcrumbs, by the way).
Go ahead and eat several. You’re hungry.
Straightforward Oil-Free Baked Falafel (vegan, GF)
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Servings: 12 falafel
Ingredients
- 1/3 cup 33 g rolled oats (certified GF, as needed)
- 1 cup packed parsley or cilantro leaves and tender stems (about 1 small bunch)
- 4 cloves garlic peeled
- 1 15- oz can chickpeas rinsed and drained
- 2 tablespoons tahini see notes for options
- 1 and 1/2 tablespoons fresh lemon juice
- 1 and 1/2 teaspoons ground cumin
- Optional: pinch of cayenne pepper
Method
- Preheat oven to 375F (190 C). Grease all 12 cups of a standard muffin tin .
- In a food processor , process oats, parsley and garlic until very finely chopped. Add the drained chickpeas, tahini, lemon juice, cumin, salt and (optional) cayenne. Pulse until grainy/pasty but do not puree. Scrape down sides of bowl.
- Shape the mixture into 12 equal patties (roughly 3 tablespoons per patty); place in prepared cups.
- Bake in preheated oven for 20 minutes. Remove tin and, using a butter knife, flip over each patty (it's very straightforward, and quick). Return tin to oven and bake for 10 minutes longer until falafel are golden brown.
- Let cool in tin on a wire rack for 5 to 10 minutes. then flip out onto rack. Serve warm or room temperature.
Notes
Storage: Store in an airtight container in the refrigerator for up to 5 days or the freezer for up to 2 months. Tahini Options: You can use an equal amount of nut or seed butter (without added sweetener) or the oil of your choice. You could also use 2 tablespoons of vegetable puree, such as pumpkin or butternut squash. Additional Nutrition Notes: No cholesterol / High in dietary fiber / High in manganese / High in phosphorous / High in vitamin C Oat Alternatives: You can replace the oats with 1/3 cup gluten-free breadcrumbs or 1/3 cup cooked, cooled grains, such as amaranth, quinoa or millet . For a grain-free option, use 1/3 cup of my DIY Chickpea Breadcrumbs (a great all-around substitute for breadcrumbs, by the way).
