Baked Falafel in Tomato Sauce Recipe
Have you ever tried baked falafel instead of frying it? It’s a healthier alternative that yields delightfully crispy balls packed with flavor. When paired with a rich, tangy tomato sauce, the combination is simply irresistible. The key to success lies in the ingredients and technique—from the perfect blend of chickpeas, fresh herbs, and aromatic spices for the falafel, to simmering the tomato sauce until it reaches the ideal consistency. With a bit of patience and attention to detail, you can create a satisfying meal that’ll have everyone asking for seconds.
Ingredients
Enjoy a healthier twist on classic falafel with this delightful baked version, served with a vibrant tomato sauce. Packed with fresh herbs, aromatic spices, and nutrient-rich chickpeas, these baked falafel balls offer a satisfying vegetarian meal that’s easy to prepare and bursting with Mediterranean flavors. Perfect for a light lunch or as part of a mezze platter, this dish is sure to become a family favorite.
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup fresh parsley, chopped
- 1/2 cup fresh cilantro, chopped
- 1/2 onion, finely chopped
- 3 cloves garlic, minced
- 1/2 cup breadcrumbs
- 1 tsp baking powder
- 1 tsp ground cumin
- 1/2 tsp ground coriander
- Salt and pepper, to taste
- 1 can (14 oz) crushed tomatoes
- 2 tbsp olive oil
- 1/4 onion, finely chopped (for sauce)
- 2 cloves garlic, minced (for sauce)
Instructions
- Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
- In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, breadcrumbs, baking powder, cumin, coriander, salt, and pepper. Pulse until the mixture is well combined and slightly chunky.
- Shape the falafel mixture into small balls (about 1 1/2 inches in diameter) and place them on the prepared baking sheet.
- Bake the falafel balls for 25-30 minutes, or until golden brown and crispy on the outside.
- Meanwhile, prepare the tomato sauce. In a saucepan, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until softened and fragrant, about 5 minutes.
- Add the crushed tomatoes to the saucepan, stirring to combine. Simmer the sauce for 10-15 minutes, or until slightly thickened. Season with salt and pepper to taste.
- Serve the baked falafel balls hot, topped with the warm tomato sauce.
Top Tips
- For a crispier exterior, lightly brush the falafel balls with olive oil before baking.
- If the falafel mixture is too wet to shape, add more breadcrumbs until it reaches the desired consistency.
- Leftover falafel can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
- Serve the baked falafel with pita bread, hummus, and a fresh salad for a complete meal.
- For a spicier tomato sauce, add a pinch of red pepper flakes or a dash of hot sauce.
- Garnish the dish with fresh herbs, such as parsley or cilantro, for added flavor and visual appeal.
Variations
- Substitute the chickpeas with cooked, mashed fava beans for a traditional Egyptian twist.
- Add grated zucchini or carrots to the falafel mixture for extra moisture and nutrients.
- For a gluten-free version, replace the breadcrumbs with almond flour or gluten-free breadcrumbs.
- Experiment with different herbs and spices, such as mint, paprika, or za’atar, to customize the flavor profile.
- Create a vegan yogurt sauce by blending plant-based yogurt with lemon juice, garlic, and herbs to serve alongside the falafel.
- Transform leftover falafel into a salad topping or wrap filling for a quick and easy lunch.
Nutritional Guide
| Serving Size | Calories | Fat | Carbohydrates | Protein |
|---|---|---|---|---|
| 1/4 recipe | 250 | 8.5g | 35g | 10g |
This baked falafel with tomato sauce is a nutritious and protein-rich vegetarian option. Chickpeas are an excellent source of plant-based protein, fiber, and essential vitamins and minerals. Baking the falafel instead of deep-frying significantly reduces the fat content, making it a healthier alternative to traditional falafel. The tomato sauce provides additional vitamins and antioxidants, while the fresh herbs offer a boost of flavor and nutrients.
Frequently Asked Questions
Can I Use Canned Chickpeas Instead of Dried Chickpeas for Making Falafel?
You can use canned chickpeas for falafel, but they’ll be mushier than dried. Canned chickpeas are pre-cooked, so the texture and flavor will differ from dried chickpeas, which are soaked and ground raw for traditional falafel.
Is It Possible to Bake the Falafel Instead of Frying Them?
Yes, you can bake falafel for a healthier option. Baking takes longer than frying, but it’s easier and less messy. The flavor is slightly different, but still delicious. Experiment with baking times for best results.
What Can I Serve With Baked Falafel in Tomato Sauce?
Serve your falafel with hummus, tabbouleh or a Greek salad. For an appetizer, try baba ganoush or stuffed grape leaves. Pair with a crisp white wine or mint tea, and finish with baklava for dessert.
How Long Does Baked Falafel in Tomato Sauce Last in the Fridge?
You can store baked falafel in tomato sauce for 3-4 days in the fridge. Reheat it in the microwave or on the stovetop until warm. The flavors may meld, but the texture could soften slightly.
Can I Freeze the Leftovers of Baked Falafel in Tomato Sauce?
Yes, you can freeze leftover baked falafel in tomato sauce for meal prep and storage longevity. Portion into airtight containers, leaving space for expansion. Thaw overnight in the fridge and reheat thoroughly before serving.
Conclusion
You’ve now mastered the art of creating baked falafel in tomato sauce, a dish that’s as delightful to the eyes as it’s to the taste buds.
The golden, crispy falafel balls nestled in a bed of thick, flavorful tomato sauce offer a perfect balance of textures and flavors.
This recipe is a proof of your culinary skills and creativity, and it’s sure to impress your family and friends at your next gathering.
