Mediterranean Baked Green Falafels

 Green Falafels

Prep time    15 minutes  

Cook time   20-30 minutes    

Yield               4 servings (22-24 falafels)

 Ingredients

• 1 cup dried garbanzo beans (not canned or cooked)
• 1 cup fresh parsley
• 1 cup fresh cilantro
• ¼ cup fresh mint
• ½ medium red onion
• 1 jalapeno, seeded and deveined
• 3 garlic cloves
• 1 teaspoon coriander
• ½ teaspoon cumin
• ¼ teaspoon cardamom
• ½ teaspoon red pepper flakes
• ½ teaspoon sea salt or to taste
• 1 teaspoon baking powder
• 2 tablespoons lemon juice
• Zest from 1 lemon

Serving Suggestions:

• 4-6 pita pockets
• 1 cup diced cucumber
• 1 cup diced tomatoes
• 1/2 red onion, thinly slice

‍  Directions

1. To soak dried garbanzo beans, rinse and place them in a medium sized bowl and cover with plenty of water.  Place them in the refrigerator and allow them to  soak for 8-10 hours or overnight.  Be sure to use a bowl with plenty of water because they will triple in size.  (Use only dried and soaked garbanzo beans for this recipe.  Canned garbanzo beans will be too soft and wet resulting in poorly formed falafels.)
2. Preheat oven to 400°F.  Line a baking sheet with parchment paper or a silicone mat.
3. Drain and rinse the soaked garbanzo beans and place them into a food processor with the remaining falafel ingredients.  Roughly puree the ingredients until the mixture reaches a fine-grainy texture.
4. Scoop out approximately 2 tablespoons of the dough mixture and form into small balls or patties. Place them on the prepared baking sheet and bake for 25-30 minutes flipping them halfway through. Bake until golden brown around the edges and dry to the touch.     
5. Place the lemon tahini dressing ingredients into a high speed blender and blend until smooth and creamy. Set aside. 
6. Serve the falafels inside a warm pita and top with cucumbers, tomatoes, parsley, and lemon tahini dressing. You can also serve them on top of a fresh green salad.   

✏️ Tips & Hints

• Falafels freeze beautifully but I recommend you bake them before freezing. 

Lemon Tahini Sauce

Prep time    5 minutes  

Cook time   0 minutes    

Yield              1 cup    

 Ingredients 

• 1/4 cup tahini
• 1/2 cup water
• 1/4 cup lemon juice
• 2 dates, pitted
• 2 garlic cloves
• 1/4 cup fresh cilantro
• 1/4 cup fresh parsley
• 1/2 teaspoon sea salt

‍ Directions

• Place the dressing ingredients into a high speed blender and blend until smooth and creamy.

 Mediterranean Green Falafels – Grocery List

     Produce 

• 1 1/4 cup fresh parsley
• 1 1/4 cup fresh cilantro
• 1/4 cup fresh mint
• 1 red onion
• 1 jalapeno
• 5 garlic cloves
• 2 lemons
• 1 cucumber (for serving suggestions)
• 1 tomato (for serving suggestions)

    Grains, Nuts & Seeds, Dried Legumes 

• 1 cup dried garbanzo beans
• 1/4 cup tahini

     Baking & Spices 

• 1/2 teaspoon cumin
• 1 teaspoon coriander
• 1/4 teaspoon cardamom
• 1/2 teaspoon red pepper flakes
• 1 teaspoon baking powder 
• 2 pitted dates

    Breads, Wraps and Buns

• 4-6 Whole Grain Pitas (for serving suggestions)