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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!
🌿 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.
🛒 Ingredients
| Ingredient | Amount |
|---|---|
| Chickpeas (canned, drained) | 2 cans (15 oz) |
| Onion (chopped) | 1 small |
| Garlic cloves (minced) | 3 cloves |
| Fresh parsley | ½ cup |
| Fresh cilantro | ½ cup |
| Ground cumin | 1 tsp |
| Ground coriander | 1 tsp |
| Baking powder | 1 tsp |
| All-purpose flour | ¼ cup |
| Lemon juice | 2 tbsp |
| Salt & pepper | To taste |
| Olive oil | 2 tbsp |
🍽 Instructions
- Preheat Oven: Set your oven to 375°F (190°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.
🥗 Nutritional Information (per serving)
| Nutrient | Amount |
| Calories | 150 |
| Protein | 7g |
| Carbs | 22g |
| Fat | 4g |
| Fiber | 6g |
💲 Cost Breakdown
| Ingredients | Cost ($) |
| Chickpeas | 1.50 |
| Onion & garlic | 0.50 |
| Fresh herbs & spices | 0.75 |
| Flour & lemon juice | 0.25 |
| Total | $3.00 |
💡 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.
🔗 Helpful External Links
🌟 More Budget-Friendly Recipes
Don’t miss our budget-saving tips: 15 Easy Ways to Save Money on Groceries Without Sacrificing Quality.
✨ Enjoy Your Meal!
Healthy, crispy, and budget-friendly, these baked falafels are perfect for satisfying meals anytime!
👉 Did you try this recipe? Share your experience and any tasty tweaks below!
