Baked Falafel with Tzatziki Sauce Recipe: A Healthier Alternative to the Traditional Favorite

When it comes to popular Middle Eastern dishes, falafel often tops the list. Traditionally, this beloved recipe involves deep-frying balls of ground chickpeas or fava beans seasoned with herbs and spices. However, health-conscious cooks are increasingly seeking out ways to enjoy their favorite flavors without the added oils. Enter the Baked Falafel with Tzatziki Sauce recipe — a delicious, healthier alternative that doesn’t sacrifice taste for nutrition.

Discover the Appeal of Baked Falafel

Baking falafel instead of frying offers numerous benefits. It significantly reduces the dish’s calorie and fat content, making it a better option for those watching their intake. Baking is also a simpler, less messy process than frying, appealing to cooks of all skill levels. The result is a crispy exterior with a soft, flavorful interior, achieving the texture that falafel enthusiasts love without deep frying.

The Perfect Baked Falafel with Tzatziki Sauce Recipe

The key to a perfect Baked Falafel with Tzatziki Sauce recipe lies in the balance of flavors and textures. The falafel should be well-seasoned and aromatic, with a firm exterior that gives way to a tender, moist center. Pairing it with a cool, creamy tzatziki sauce creates a delightful contrast that elevates the dish. This recipe not only caters to health considerations but also ensures a satisfying culinary experience.

Ingredients for Baked Falafel:

To start, gather these ingredients for your falafel:

• 2 cups dried chickpeas, soaked overnight
• 1 large onion, finely chopped
• 2-3 garlic cloves, minced
• 1/4 cup fresh parsley, finely chopped
• 1/4 cup fresh cilantro, finely chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon cayenne pepper (adjust to taste)
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon baking powder
• 2 tablespoons olive oil (for greasing the baking tray)

These selected ingredients ensure a flavorful falafel that is both authentic and customizable to personal tastes.

Ingredients for Tzatziki Sauce:

For the sauce, you’ll need:

• 1 cup Greek yogurt
• 1 cucumber, grated and drained
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon fresh dill, chopped
• 1-2 tablespoons lemon juice (to taste)
• Salt and pepper to taste

This tzatziki sauce perfectly complements the baked falafel, providing a refreshing, creamy addition that enhances the overall dish.

Step-by-Step Guide to Making Baked Falafel with Tzatziki Sauce

Creating this dish involves several steps, each contributing to the final flavor and texture of the falafel and tzatziki sauce.

Preparing the Falafel Mixture:

Preheat your oven to 375°F (190°C) and lightly grease a baking sheet with olive oil. In a food processor, combine soaked chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, cayenne, salt, and black pepper. Pulse until finely ground but not pureed, ensuring it holds together when pressed. Transfer to a bowl, stir in baking powder, then let the mixture rest for 10-15 minutes.

Forming and Baking:

With wet hands, shape the falafel mixture into small balls or patties and place them on the prepared baking sheet. Brush the tops with olive oil and bake in the preheated oven for 20-25 minutes, flipping halfway through, until golden and crispy.

Preparing the Tzatziki Sauce:

While the falafel is baking, prepare the tzatziki sauce by combining all ingredients in a bowl. Refrigerate until ready to serve.