Busy Singles Healthy Lunch: Baked Falafel with Salad
Recipe Overview:
This delicious and nutritious Baked Falafel with Salad is an ideal lunch solution for busy singles looking to maintain a healthy diet without sacrificing flavor. Originating from the Middle East, falafel is made primarily from chickpeas or fava beans and packed with protein and fiber. This dish features crispy baked falafel paired with a vibrant salad, offering a delightful balance of savory, earthy flavors and fresh crunch.
The texture of the falafel is crispy on the outside and tender on the inside, while the salad brings a refreshing crunch with every bite, highlighted by bright herbs and tangy dressing.
Prep and Cook Times:
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Skill Level: Beginner
Serving Information:
- Yields: 2 servings
- Serving Suggestions: Serve with a side of hummus or tzatziki and garnish with extra lemon wedges or fresh parsley for added brightness.
Ingredients List:
For the Baked Falafel:
- 1 (400g) can of chickpeas, drained and rinsed
- 1 small onion, roughly chopped
- 2 cloves of garlic
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon paprika
- ¼ teaspoon cayenne pepper (optional for added spice)
- 2 tablespoons fresh parsley, chopped (or 1 tablespoon dried parsley)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1 cup breadcrumbs (or gluten-free breadcrumbs for a gluten-free option)
For the Salad:
- 2 cups mixed salad greens (spinach, arugula, and/or romaine)
- 1 cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ red onion, thinly sliced
- ¼ cup feta cheese (optional)
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
Notes on Substitutions:
- For a vegan option, omit feta cheese or replace it with tofu or avocado.
- Feel free to add toppings like nuts or seeds for added texture.
Equipment List:
-
Essential:
- Food processor (for making the falafel mixture)
- Baking sheet (lined with parchment paper)
- Mixing bowl (for the salad)
- Measuring cups and spoons
- Optional:
- Knife and cutting board (if not using pre-chopped veggies)
Step-by-Step Instructions:
- Preheat Your Oven: Preheat to 375°F (190°C).
- Blend Falafel Ingredients: In a food processor, combine the chickpeas, onion, garlic, cumin, coriander, paprika, cayenne (if using), parsley, olive oil, lemon juice, salt, and pepper. Pulse until a coarse, crumbly mixture forms—you want it to hold together but not be completely smooth.
- Tip: Scrape down the sides of the food processor if needed to ensure even blending.
- Add Breadcrumbs: Transfer the mixture to a bowl and stir in the breadcrumbs until well combined. If it feels too wet, add a little more breadcrumbs.
- Form Falafel Balls: With damp hands, shape the mixture into small balls (about 1.5 inches in diameter) and place them on your baking sheet.
- Bake the Falafel: Bake in the preheated oven for 25 minutes, flipping halfway through, until golden brown and crispy.
- Prepare the Salad: While the falafel is baking, in a large bowl, toss together salad greens, cherry tomatoes, cucumber, red onion, and feta cheese (if using).
- Dress the Salad: In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper. Drizzle over the salad and toss to combine.
- Serve: Plate the salad, and top it with an equal portion of baked falafel. Enjoy while warm!
Technique Tips and Troubleshooting:
- Food Processor: If you don’t have a food processor, you can mash the chickpeas by hand with a fork but expect a different texture.
- Dry Mixture: If your falafel mixture seems too dry, add a splash of water or lemon juice. Conversely, if it’s too wet, add a bit more breadcrumbs.
- Crispy Texture: Baking can yield slightly less crunchy texture than frying, but it’s much healthier! For extra crunch, broil for an additional 2-3 minutes at the end.
Plating and Presentation:
- Serve your salad on a colorful plate, arranging the falafel on top or alongside for an attractive presentation.
- Drizzle the plate with a little extra olive oil or balsamic vinegar and garnish with chopped parsley or a sprinkle of sesame seeds to enhance visual appeal.
Storage and Reheating Instructions:
- Storing Leftovers: Store leftover falafel and salad in separate airtight containers in the fridge for up to 3 days.
- Reheating: To maintain texture, reheat falafel in an oven at 350°F (175°C) for about 10 minutes.
Variations and Customizations:
- Add-ins: Customize your salad with sliced bell peppers, olives, or avocado for added flavor.
- Flavor Boost: Incorporate additional spices like turmeric or ground cinnamon for a unique twist.
- Dipping Sauces: Experiment with different sauces, like tahini, garlic yogurt, or a spicy sriracha mayo as dips.
Notes on Ingredients and Equipment:
- Fresh Herbs: Fresh parsley adds vibrant flavor, but dried can be used in a pinch. Adjust the quantity accordingly as dried herbs are more concentrated.
- Chickpeas: You can cook your own chickpeas from dried for a fresher taste, but canned is more convenient and still nutritious.
Final Touches and Personal Notes:
This Baked Falafel with Salad is not only a wonderful way to enjoy healthy ingredients, but it also evokes joyful memories of sharing meals with friends during travels to the Middle East. I encourage you to play with spices and salad ingredients to make this dish truly your own. Enjoy cooking!
FAQ:
-
Can I freeze the falafel?
Yes! Shape the uncooked falafel balls and freeze them on a baking sheet. Once frozen, transfer them to an airtight container for up to 3 months. When ready to eat, bake from frozen, adding an extra 5-10 minutes to the cooking time. -
What if I don’t have chickpeas?
You can substitute black beans, navy beans, or even cooked lentils in a pinch! Keep in mind it will alter the flavor and texture slightly. -
How do I store leftovers?
Keep the falafel and salad in separate containers in the fridge. They will stay fresh for about 3 days. -
Can I make the falafel in advance?
Absolutely! You can prepare the falafel mixture and form the balls a day ahead. Just store them in the fridge until ready to bake. - What kind of toppings work well with falafel?
Try adding pickled veggies, tahini sauce, or a drizzle of yogurt for an extra boost of flavor.
Join Our Mailing List and Access Your Free Health Guide!
Instantly Access Your Free Children’s Books Here!
With Amazon Prime, shipping is FREE! Get a 30-DAY FREE TRIAL by signing up here.
Disclaimer: As an Amazon Associate, I can earn from qualifying purchases at no additional cost to you.
