Healthy Mixed Vegetable Falafel (Air-Fryer or Baked)

Flavor-packed crispy and healthy Falafel loaded with mixed vegetables and cooked in an air fryer (or baked). A great appetizer served with a Cilantro-Yogurt Sauce! This homemade recipe is super easy to execute, and sure to satisfy your cravings.

I can’t believe I had to force myself into making these falafels the first time I tried them. I had soaked some dried chickpeas like 2 days before and they had just been lying there.

My plan was to go for edible raw cookie dough, but I thought a “cooked” version would be better coz they’d probably go bad sooner from already being “ready” for a bit.

Why falafel? Because I”m currently obsessed with Atoria’s flatbreads and their fresh soft pita seemed just the right pair.

Boy was that the right decision?! I’m now obsessed. Made these same ones twice, and then another different one that’s enroute.

Topped it with a cool cilantro greek yogurt sauce for an even better combo. And to make it triply better: added in some tahini to that sauce!

Canned vs Dried Chickpea Falafels

Using dried chickpeas that are soaked for about 24 hours is key here because you need the uncooked starch.

Cooking them would release the starch that would otherwise help them bind.

To make these falafels using canned chickpea – they might be called a tin of garbanzo beans, but it’s the same thing – you need to add about 2-3 tablespoons of flour. This is so that the mix actually holds together.

If you don’t add the flour, the falafels will be crumbly when cooked (trust me, I’ve tried it).

How to make chickpea falafel with dried garbanzo beans:

• Soak chickpeas overnight – don’t use the canned garbanzos. You need the dry raw ones, or you’ll end up with a crumbly mess unless you stir the flour into the mix at the end.
• Throw the all the ingredients into a food processor: chickpeas, broccoli, carrots, onion cilantro, minced garlic, tahini, spices (cumin, cardamom, cayenne pepper), salt and pepper.
• Run the food processor, pulsing and scraping down the sides until the mixture is a little coarse-pasty but not completely mushy/runny.
• Shape chickpea falafel mix into balls
• Cook!

Yes, that’s it. Super simple!

How to make crispy air fryer or baked falafel with vegetables:

There’s a couple of options here:

1. Cook them in an air fryer for about 15 minutes at 350°F.
2. Make healthy baked falafels in the oven by baking them at 400°F for 25 minutes, flipping halfway.
3. Fry them on a skillet over medium in hot oil (that’s at about 350°F) which is about an inch high. This would make them even crispier and browned, but also add a ton of fat.

Whichever approach you pick, the flavor is bomb!

Whichever approach you pick, the flavor is bomb!

How to serve?

Dip these falafel in an easy dipping sauce made using Greek yogurt, cilantro, lemon juiice, and a bit of tahini and garlic.

That combo is just amazing!

To make it better, stuff them in some good pitas. I used the ones from Atoria’s Family Bakery, but if you want to make your own, try my Whole Wheat Pita.

To make some good wraps, place some spinach on a flatbread, add the chickpea falafel and then top it with the tahini cilantro yogurt dressing. That’s how I do it!

Make ahead and store?

Yes! You can keep the uncooked homemade falafel mix in the fridge for about 3 or 4 days.

For anything longer, shape them into balls, place them on a baking sheet and let them freeze. Once they’re frozen individually, transfer them to freezer-safe zipper bags. They should keep about 2-3 months. Just thaw them before cooking or baking and you should be all set.

Store cooked Falafels?

Yes! Put them in an airtight container in the fridge and they’ll be good for 3-4 days again. 

You want to store the sauce in a separate container.

More Mediterranean food?

• Juicy Grilled Mediterranean Chicken Kebabs
• Turmeric Chickpea-Cauliflower Falafel with Tzatziki Sauce

Healthy Mixed Vegetable Falafel (Air-Fryer or Baked)

5 from 1 vote

Print recipe Pin Recipe

Prep Time15 minutes mins

Cook Time25 minutes mins

Soak Time1 day d

Total Time40 minutes mins

Servings: 12 2” falafels + 1 cup sauce

Calories: 177kcal

Course: Appetizer, Main Course

Cuisine: Mediterranean

Flavor-packed crispy and healthy Falafel loaded with mixed vegetables and cooked in an air fryer (or baked). A great appetizer served with a Cilantro-Yogurt Sauce! This homemade recipe is super easy to execute, and sure to satisfy your cravings.

Ingredients

Falafel:

• ¾ cup Dried Chickpeas, 110g, not canned, see notes for canned
• 1 cup Broccoli Florets, 90g
• ½ cup Carrots, Chopped, 64g
• ⅓ medium White Onion, Chopped, 35g
• ⅓ cup Fresh Cilantro
• 1 tablespoon Tahini
• 1 tablespoon Minced Garlic, about 3-4 cloves
• 1½ teaspoon Cumin Powder
• ½ teaspoon Cardamom Powder
• ½ teaspoon Salt
• ¼ teaspoon Black Pepper
• ¼ teaspoon Cayenne Pepper, more or less according to spice tolerance

Cilantro Yogurt Sauce:

• ½ cup Greek Yogurt, about 100g
• ¼ cup Chopped Cilantro
• 2½ teaspoon Lemon Juice
• ½ tablespoon Tahini
• 1 teaspoon Minced Garlic

Instructions

• Put chickpeas in a bowl and fill with water, about 3” over the top surface of the chickpeas. Soak for 24 hours.
• Preheat oven to 375°F and lightly grease a baking sheet, or use an air fryer.
• Place all ingredients – soaked chickpeas, broccoli, carrots, onion, cilantro, minced garlic, tahini, cumin, cardamom, salt, pepper and cayenne pepper – in a food processor and pulse until finely minced. Do not over-pulse – the mixture should be coarse/paste-y.
• Use your hands or a cookie scoop to shape falafel mixture into small balls or patties and place in air fryer basket or prepared baking sheet.
• Air fry at 350°F for about 15 minutes, or Bake for 25 minutes, flipping half way, until golden brown and crisp. See notes for frying.
• Combine all ingredients for sauce in a bowl.
• Serve falafel with the cool sauce and a warm pita!

Notes

Recipe adapted from Half Baked Harvest and Cookie and Kate.

• Chickpeas need to be soaked in water for 24 hours so they soften up, do not cook or they will crumble.
• To use canned or chickpeas, mix in about 2-3 tablespoon flour to the crumbled falafel mixture to so it binds and holds shape.
  If you skip the flour, they will crumble after baking even if they seem to hold shape before.
• To fry: Fry on a skillet in oil about 1” high heated to 350°F for 2-3 minutes.

Make ahead:

• Prep the dough and freeze for 2-3 months. Thaw, stir the mixture, then shape into balls and cook.

Storage:

• In the fridge for 3-4 days.

Nutrition:

• Servings: 12 2” falafels + 1 cup sauce | Serving size: 3 falafel + 2 tablespoon sauce
• Calories: 177kcal
• Fat: 5.2g | Saturated fat: 0.7g
• Carbohydrates: 24.4g | Fiber: 6.3g | Sugar: 5.7g
• Protein: 10g