fbpx Oven-Baked Falafels | Recipe from our Dietitian Nutritionist | TeamNutrition


Oven-Baked Falafels

These chickpea dumplings are delicious in a pita or in a salad. They are perfect for your summer picnics or busy days. You can freeze them and take them out as you go.


10 minutes


20 minutes


30 minutes


12 portions


For the falafels :

  • 250 ml (1 cup) dried chickpeas, soaked overnight
  • 375 mL (1 ½ cups) fresh parsley
  • 2 medium onions, coarsely chopped
  • 80 mL (1/3 cup) hemp seeds
  • 3 cloves garlic
  • 75 mL (5 tablespoons) chickpea flour
  • 45 mL (3 tablespoons) nutritional yeast
  • 15 mL (1 tablespoon) water
  • 5 mL (1 teaspoon) cumin
  • 5 mL (1 teaspoon) salt
  • 2.5 mL (½ teaspoon) baking soda
  • 1.25 mL (¼ teaspoon) ground pepper
  • Olive oil, for brushing


For the tahini sauce:

  • 30 ml (2 tablespoons) sesame butter (tahini)
  • 30 mL (2 tablespoons) olive oil
  • Juice of ½ lemon (or 30 ml / 2 tablespoons)
  • 15-30 mL (1-2 tablespoons) cold water, to dilute 
  • Pepper and salt, to taste


  1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. Drain the soaked chickpeas (do not use cooked chickpeas) and place in the bowl of a food processor with the remaining ingredients. Blend until you have a smooth paste with some texture.
  3. Shape into a dozen large falafels or smaller ones as you prefer, then brush the top with a little oil.
  4. Bake for 20 minutes or until lightly browned.
  5. For the tahini sauce, simply mix all the ingredients with a fork in a small bowl and dilute with a little cold water to obtain a creamy but not too liquid consistency.
  6. Serve on a plate or sandwich and drizzle with tahini sauce, if desired.


Nutritional Information (per falafel):
Calories: 70 calories
Fat: 2 g
Carbohydrates: 9 g
Fibre: 4 g
Protein: 4 g
Sodium: 265 mg

Can be kept for 2-3 days in the refrigerator or up to 3 months in the freezer.

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