A fresh take on the Mediterranean classic, these baked mint falafel patties are a healthy way to satisfy your falafel cravings.
After making my Zesty Greek Turkey Burgers last week, I had a bunch of leftover tzatziki sauce and mint. And because I hate letting food go to waste, I immediately started brainstorming recipe ideas to highlight both of these ingredients. And thus, these baked mint falafels were born.
I actually prefer using mint in falafel as I’m not a fan of parsley, cilantro, or dill (and as much as I like the taste of fresh basil, my stomach is not a fan). Other than that one simple switch, the falafel mixture is pretty standard with olive oil, chickpeas, lemon juice, salt, cumin, and coriander. I did cheat and use canned chickpeas, which is why I recommend refrigerating the batter over night. I once read a tip on a cooking website (I can’t remember if it was Serious Eats or The Kitchen) that falafel using canned chickpeas is less crumbly if you let it sit in the fridge overnight. And boy were they right! I also found that the batter was sticky enough without extra flour, but it does make the batter much more delicate, so flip carefully.
While traditional fried falafel are delicious, they aren’t the healthiest every-day option thanks to all the added fats and calories. Baked falafel doesn’t get quite as crispy, but it still retains that nice texture of a crisp outside with a soft interior.
I have a salad recipe coming up on Wednesday using these patties, but you can also use these in traditional pita wraps with lettuce, tomato, and tzatziki sauce.
For those of you in Colorado, have you tried Redstone Mead from Boulder? Oh my word – I think chardonnay has been replaced by Redstone’s blackberry mead as my summer drink of choice. So refreshing and very dangerous as the Ale House just 10 minutes from us serves it for just $3. I guess you know where to find me on a warm night 😉
So here’s a toast to more healthy Mediterranean-inspired eats!
Baked Mint FalafelPrint Recipe
- 1 can chickpeas, rinsed and drained
- 1/2 cup chopped mint
- 2 cloves garlic, minced
- 1 tablespoon olive oil (may need more to reach the right consistency)
- 1 tablespoon lemon juice
- 1 tsp cumin
- 1 tsp coriander
- ¾ tsp salt
- 1 tsp baking powder
- Olive oil or cooking spray
Place all ingredients, except baking powder in a food processor. Pulse until the batter starts to stick together. If too dry, add a few drops of olive oil or extra lemon juice. Taste and adjust seasonings.
Add in baking powder and pulse to combine.
Form mixture into 12 small patties and place on a baking sheet or a glass container. Ideally, store in fridge overnight, but if you're short on time you can bake these right away, just be more careful when flipping.
Preheat oven to 375F. Spray tops of falafel patties with cooking spray or brush lightly with olive oil.
Place falafels into preheat oven and cook 15 minutes.
Carefully flip the patties then bake another 10-15 minutes, or until the patties are crispy on top but still have some give when pressed in the center.
Remove and serve. Ideas for serving: wrapped in a pita, over salad, or as sliders.
Nutrition for 1/4 of recipe: 315 calories, 1 g saturated fat, 50 g carbohydrate, 14 g fiber, 15 g protein