Baked Spinach Falafel with Tzatziki & Lemon Tahini Sauce

This baked spinach falafel recipe is a much healthier alternative to the traditional version, packed with greens and baked to perfection for crispy edges.

I don’t think I’ve ever been to a Lebanese restaurant without ordering falafels! They’re one of my favorite foods. However, unfortunately, most places make them deep-fried, which is one of the unhealthiest ways to prepare food. So I’ve been experimenting with baking them in the oven with just a little bit of unrefined avocado oil and I think I finally nailed it!

To squeeze in more nutrients, I like to stuff the falafels with greens. I usually do a combination of spinach and cilantro. But kale, chard, parsley, mint and other greens also work well.

These baked spinach falafels are crispy outside and soft inside, just how I like them! You only need 5 main ingredients and 4 spices and they take less than 30 minutes to prepare. They’re free from gluten, grains, dairy, eggs, and soy, making them a super allergy-friendly food!

Soaking the chickpeas overnight not only softens them up, but it also reduces antinutrients like phytic acid. These antinutrients can interfere with the proper digestion and absorption of minerals and lead to bloating. So if you suffer from digestive issues after having legumes, there’s a good chance that you’ll do just fine consuming these falafels, as long as you soak the chickpeas for a good 24 hours. Make sure to change the water after 12 hours to prevent the growth of bacteria or mold. It’s very important to discard the soaking water and wash them properly before use to get rid of the antinutrients as much as possible. If you still find them hard to digest after a day of soaking, you can try sprouting or cooking them for about 30 minutes until they soften up just a bit.

I love to double or triple the recipe to make a large batch and freeze in multiple containers. They keep in the freezer for months and can be a lifesaver on those nights when you’re too tired to cook. If you’re planning to freeze them, I would originally bake them for 5 minutes less, so a total of 20-25 minutes until they just start to brown around the edges. Let them cool completely, divide into multiple portions, and store in airtight containers in the freezer. Once you’re ready to eat, transfer them directly to the oven from the freezer and reheat at 350F for about 15 minutes.

I love to serve this crispy baked spinach falafel with a creamy lemon tahini sauce and homemade tzatziki (recipes below), plus some raw sauerkraut, pickled onions, and more greens. Can’t wait for you to try them too! Don’t forget to leave a comment below or share your photos with me on Instagram or Facebook @nutriholist #nutriholist. Enjoy!

Baked Spinach Falafel

serves 4  (20 pieces)

Ingredients

• 1 cup dried chickpeas, soaked for 8-24 hours, not cooked {See Notes}
• 1/2 small onion, roughly chopped
• 3 garlic cloves, grated or chopped
• 1 cup packed spinach
• 1/2 cup packed cilantro or parsley
• 1/2 teaspoon cumin, ground
• 1/2 teaspoon coriander, ground
• 1 teaspoon pink Himalayan salt
• 1/4 teaspoon black pepper
• 1 tablespoon unrefined avocado oil (+ 1 tablespoon to grease the dish)

Directions

1. Preheat oven to 375 F (190 C) and grease a parchment paper-lined baking dish with a tablespoon of avocado oil
2. Add all falafel ingredients to a food processor and pulse until they turn into a fine crumble
3. Scoop out 2 tablespoons of the batter, form into a patty and place on the greased baking dish. Repeat until all the batter is used up
4. Bake for 25-30 minutes until golden on top and around the edges. Flip them half-way through if needed (I noticed that when using the convection oven there was no need to flip)
5. Serve with tzatziki over gluten-free or sprouted grain tortilla, pita bread, or a collard leaf with a drizzle of lemon tahini sauce, sauerkraut, pickled onions, greens, tomatoes, etc. Store leftovers in the fridge for 3-4 days or freeze in an air-tight container for months

Notes:

• Use dried soaked chickpeas, not canned. If using canned, your falafels will be too wet and mushy.
• If you’re measuring chickpeas after they’ve been soaked overnight and already expanded, you would need 2 and 3/4 cups.
• If you modify the ingredients and the batter is not sticking together, add 1 tablespoon of chickpea flour or more as needed.

Homemade Tzatziki

Serves 2

Ingredients

• 1/4 cup organic Greek yogurt (or plain dairy-free yogurt)
• 2 teaspoons lemon juice
• 1/2 teaspoon dried dill (or 2 teaspoons fresh dill, chopped)
• 1/2 teaspoon garlic powder
• Sea salt and black pepper, to taste

Directions

1. Mix everything together in a small bowl. Taste test and adjust seasoning as needed

Lemon Tahini Sauce

Serves 2

Ingredients

• 3 tablespoons tahini
• 1/2 lemon, juiced (I like to use this lemon/lime squeezer)
• 1 teaspoon organic white miso (optional)
• 4 tablespoons water
• Sea salt and black pepper, to taste

Directions

1. Mix everything together in a small bowl and drizzle over falafels, vegetables, salads, etc.