A healthier (but no less delicious) take on falafel! This quinoa falafel is baked instead of fried, and stuffed into pita loaves with creamy hummus and your favorite veggies!
Falafel is one of my favorite foods of all time. Okay, fine, I know I've probably said that about a half a dozen dishes on this blog by now. That's why I say "one of." I've got lots. Falafel is definitely one of my top ten.
The first time I tasted falafel was around 1999 and I thought I'd died and gone to heaven. That happened at a Middle Eastern restaurant located at the intersection of 13th and Pine in Philadelphia, which is sadly no longer there.
Fortunately, by the time I moved into the city in 2002 it was overrun with places where I could get delicious falafel. Amazing how just a few years prior I was totally unaware of the existence of this amazing treat, only later to find an average of four falafel joints located within every one block radius.
The unfortunate consequence of living in falafel paradise for eight years was falafel withdrawal when I finally left the city. I couldn't find falafel anywhere! Oh, I could drive forty-five minutes to some random pizza place out in the country with no clue as to the quality of the falafel I would get, but then why not just drive back into Philly where the good stuff is a guarantee?
I eventually took matters into my own hands. The results were not pleasing. Maybe it was my refusal to include eggs in the recipe. I don't know, but in any event, the texture wasn't quite right, the falafel didn't quite hold together during cooking, you get it.
This falafel is baked instead of fried, which, along with the quinoa, ups the healthiness of this recipe. I dressed my sandwiches with some roasted red pepper hummus, which worked out perfectly. You can use traditional hummus instead, but if you're feel like something extra special, give the red pepper stuff a go. It really compliments the falafel nicely.
One other awesome thing about this recipe: the mixture freezes great! I made a big batch, formed and baked just enough falafel balls to make a couple of sandwiches, then froze the rest for use on a later dinner occasion.
If you want some quick weeknight dinners close at hand, freeze this in portions just the right size to create one sandwich (or multiply by the number of people you typically feed). Bust it out of the freezer in the morning, then roll and bake in the evening.
Tips for Making Awesome Quinoa Falafel Sandwiches
- Got some leftover quinoa on hand? Feel free to use it in this recipe instead of cooking up a new batch. You'll need ⅔ cup.
- Want to make this recipe gluten-free? Just use gluten-free pitas or your favorite gluten-free bread.
- Make ahead option: prepare the falafel mixture (up to step 4 of the recipe) in advance, then store it in a sealed container in the fridge for up to 3 days, or in the freezer for up to 3 months. When you're ready, thaw (if frozen), roll and bake your falafel according to the recipe.
- Not into sandwiches? Quinoa falafel is also great on it's own, with a dipping sauce, or on top of a salad.
For more guidance on how to make this recipe, check out my video!
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Baked Quinoa Falafel Sandwiches
Ingredients
For the Falafel
- ⅓ cup quinoa
- ½ cup vegetable broth
- ⅔ cup cooked or canned chickpeas, drained
- 1 small onion, diced
- 2 garlic cloves
- 1 tablespoon ground cumin
- 1 teaspoon ground coriander
- ¼ cup chopped fresh cilantro
- 1 ½ tablespoons lemon juice
- 1 tablespoon olive oil, plus a little extra for brushing
- Salt and pepper to taste
For Serving
- 2 pitas, cut in half
- Hummus and/or tahini
- Greens, tomato, cucumber, and/or onion slices
Instructions
-
Rinse the quinoa well under cold water, then place it in a small saucepan, along with the broth. Place over high heat and bring the liquid to a simmer. Cover, lower heat and allow to simmer for about 15 minutes, or until all of the liquid is absorbed.
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Remove the pot from heat and allow it to sit for another five minutes.
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Preheat the oven to 350° and lightly oil or line a baking sheet with parchment paper.
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Place ⅔ cup cooked quinoa (you should have at least this much and probably a little more) and all other falafel ingredients except for the salt and pepper into food processor bowl. Pulse until well blended, taste test, and season with salt and pepper to taste.
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Remove the falafel mixture from food processor and roll as much as you want to use into 1-inch balls (about 12-16 of them). Arrange on the prepared baking sheet or in the skillet, then lightly brush with oil.
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Bake for about 35 minutes, flipping every ten minutes or so to get browning on all sides.
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Stuff into pita halves, and dress with hummus and veggies.
Recipe Notes
Nutrition information includes 2 tablespoons of hummus per serving. 1 serving = 1 sandwich, or ½ pita with 3-4 falafels.
The video above shows me making a double batch!
Yum! I love falafels =) Great recipe!
Thank you! I totally agree - falafels rock!!
I saw these on Pinterest and had to come get a closer look! They are totally mouth-watering! Want!
They were really delish - glad to hear they look as good as they tasted :)
Thank you!!
Making these tonight, thanks
You're welcome! Hope you enjoy them as much as I did!!
I tried these last night and they were delicious! I was worried at first, when trying to shape them but then just ended up scooping the soft mixture onto the baking sheet (in the shape of little patties) and they held together wonderfully! will definitely make these again but will explore with hotter spices and even try eating them pita-less. thank you!
Yes, the mixture is a bit deceivingly soft. Having wet hands actually helps a bit when shaping these, and then they cook up surprisingly firm. So glad you enjoyed them! Thank you for sharing your results!
I just made these with a few additions- tahini and sundried tomatoes- SO GOOD and SO EASY!
I threw them on some sauteed marinated kale and feasted.
Thank you!
Yay! Thank you for sharing! Yes, there is so much you can do to make this recipe your own. Your additions sound fantastic...especially marinated kale. If you don't mind my asking, what did you marinate the kale in?
If I wanted to make these oil free, I guess I'd sub the oil with tahini. And I'll definitely add sun-dried tomatoes. Making tonight!
You could get away with just leaving out the oil! And I think sun-dried tomatoes would be a delicious addition! Enjoy!
What is nutritional value in one falafel ??
Thank you.
Love this take on falafel, healthy and delicious, those stuffed pita pockets with the falafel, humus and veggies just have me craving for this! thanks for the recipe :)
Thanks so much Albert!!
I have had these at restaurants and loved them. I had to give it a try and they were even better and probably healthier. Thank you fir posting them, delicious.
I'm SO happy to hear that!! Thanks so much Marilyn!!
I think I know what restaurant you are talking about- was it across from a coffee shop/a bar named Franks? I remember being so afraid to go into that place... for whatever reason. I wish I tried it before it closed! But then again, I was a big fan of Maoz.
Yes!! It was on the corner with Dirty Frank's and the Last Drop! I can't remember what it was called though. I later discovered Maoz and loved it too!
Interesting recipe sounds and looks delicious!
Thanks Celeste!!
Do you think they could be frozen?
I think the falafels could definitely be frozen after being baked. You can also freeze the mix before shaping and baking if you like - there are some notes in the post on how to do that. :)
This was a great hit with my family. Boys 12,8 and 6 all enjoyed it. Thanks!
Awesome!! I'm so glad to hear that! Thanks Linda!
350 is fahrenheit, isn't it?
Correct! :)
Thank you for posting this recipe! I too LOVE Falaphel's but Sadly Mine fell apart and were very dry. I read your post and looking forward to trying your recipe. Like you, the closest place to get these is about 45 minutes drive from my home. A long way to go.
I think these should hold together pretty nicely for you. I hope you enjoy them!
This recipe is my new favourite vegetarian staple! I made it for the second time yesterday and tried substituting the quinoa for a cup of baked sweet potato. The falafel turned out delicious! I froze the batch and baked a few tonight to pair with a spinach, feta and mango salad. It was to die for and so easy! Having a ziploc full of these in the freezer really takes the stress out of making dinner.
That sounds delicious and I'm so glad you're enjoying the recipe! Thanks Marina!
Not sure what I ddi wrong but I seemed to have too much liquid. Even added more chickpeas and quinoa. Ended up with mush that in no way would form into anything. :( I sautéed the mush and ate it once heated through. Was so looking forward to an actual ball shaped meal.
I'm sorry to hear that! Did you by chance cook the quinoa according to the package instructions instead of the recipe instructions? I keep the quinoa to water ratio a bit high to avoid it getting mushy - that's the only thing I can think of that might have gone wrong.
Wow! These are amazing! Fantastic flavor. I used our air fryer and they had a perfect texture. Thank you so much!
I'm so glad you liked them!