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Looking for a healthy, high-protein meal that’s both budget-friendly and delicious? These Crispy Baked Falafels are bursting with Mediterranean flavors, oven-baked to perfection, and perfect for wraps, salads, or snacking. Easy to make and incredibly versatile, this recipe will quickly become a staple!
šæ Why You’ll Love This Recipe
- Budget-Friendly: Costs only pennies per serving!
- High Protein: Packed with chickpeas for a satisfying protein boost.
- Healthy & Oven-Baked: Crispy on the outside without deep-frying.
- Perfect for Meal Prep: Great for lunches or dinners throughout the week.
š Ingredients
Ingredient | Amount |
---|---|
Chickpeas (canned, drained) | 2 cans (15 oz) |
Onion (chopped) | 1 small |
Garlic cloves (minced) | 3 cloves |
Fresh parsley | Ā½ cup |
Fresh cilantro | Ā½ cup |
Ground cumin | 1 tsp |
Ground coriander | 1 tsp |
Baking powder | 1 tsp |
All-purpose flour | Ā¼ cup |
Lemon juice | 2 tbsp |
Salt & pepper | To taste |
Olive oil | 2 tbsp |
š½ Instructions
- Preheat Oven: Set your oven to 375Ā°F (190Ā°C). Line a baking sheet with parchment paper.
- Prepare Mixture: In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, flour, lemon juice, salt, and pepper. Pulse until well combined but not completely smooth.
- Form Falafels: Scoop about 2 tablespoons of mixture and shape into balls or patties. Place on the prepared baking sheet.
- Bake: Drizzle lightly with olive oil. Bake for 25-30 minutes, flipping halfway through, until crispy and golden.
- Serve: Serve hot with pita bread, hummus, fresh veggies, or your favorite sauce.
š„ Nutritional Information (per serving)
Nutrient | Amount |
Calories | 150 |
Protein | 7g |
Carbs | 22g |
Fat | 4g |
Fiber | 6g |
š² Cost Breakdown
Ingredients | Cost ($) |
Chickpeas | 1.50 |
Onion & garlic | 0.50 |
Fresh herbs & spices | 0.75 |
Flour & lemon juice | 0.25 |
Total | $3.00 |
š” Tips & Variations
- Make Ahead: Prepare falafel mixture in advance and refrigerate for up to 24 hours before baking.
- Gluten-Free: Substitute flour with gluten-free flour or chickpea flour.
- Extra Crispy: Spray lightly with cooking spray before baking.
š Helpful External Links
š More Budget-Friendly Recipes
Don’t miss our budget-saving tips: 15 Easy Ways to Save Money on Groceries Without Sacrificing Quality.
āØ Enjoy Your Meal!
Healthy, crispy, and budget-friendly, these baked falafels are perfect for satisfying meals anytime!
š Did you try this recipe? Share your experience and any tasty tweaks below!