Baked Falafel with Tzatziki Sauce: Crispy on the outside, tender on the inside, and served with creamy tzatziki.

Falafel, a beloved Middle Eastern dish, has gained immense popularity worldwide for its flavorful and satisfying nature. Traditionally deep-fried, falafel balls are known for their crispy exterior and soft, herb-infused interior.

However, for those looking for a healthier alternative without sacrificing taste, baked falafel offers a delightful solution. Paired with the refreshing tang of tzatziki sauce, this dish becomes a culinary delight that is both indulgent and nutritious.

History and Origin of Falafel

Falafel’s origins can be traced back to ancient Egypt, where it was initially made with fava beans. Over time, the recipe evolved, and chickpeas became the primary ingredient, particularly in the Levant region. Falafel gained popularity across the Middle East, eventually spreading to other parts of the world through migration and globalization.

Traditional vs. Baked Falafel

While traditional falafel is deep-fried, baked falafel offers a healthier alternative. By eliminating the need for excessive oil, baked falafel reduces calorie and fat content while retaining its delicious taste and texture. Baking also allows for a more uniform cooking process, resulting in evenly cooked falafel with a crispy exterior and tender interior.

Ingredients Needed for Baked Falafel

To prepare baked falafel, you will need the following ingredients:

Chickpeas (garbanzo beans)
Onion
Garlic
Fresh parsley
Ground cumin
Ground coriander
Baking powder
Salt and pepper
Olive oil (for brushing)

Substitutions: If you prefer, you can use dried chickpeas instead of canned ones. Additionally, you can customize the seasoning to suit your taste preferences.

Preparation of Baked Falafel

Preheat the oven to 375°F (190°C).

After the chickpeas have been rinsed and drained, blot them dry with paper towels.

In a food processor, combine the chickpeas, onion, garlic, parsley, cumin, coriander, baking powder, salt, and pepper. Pulse the ingredients until it is roughly chopped but not completely pureed.

Form the mixture into small balls or patties and place them on a baking sheet lined with parchment paper.

Brush the falafel with olive oil and bake for 25-30 minutes or until golden brown and crispy.

Introduction to Tzatziki Sauce

Tzatziki sauce is a Greek condiment made from yogurt, cucumber, garlic, lemon juice, and dill. Its cool and creamy texture complements the warmth and spice of falafel, creating a harmonious balance of flavors.

Ingredients for Tzatziki Sauce

To make tzatziki sauce, you will need:

Greek yogurt
Cucumber
Garlic
Lemon juice
Fresh dill (or mint)
Salt and pepper
Extra virgin olive oil
Making Tzatziki Sauce

Grate the cucumber and squeeze out any excess moisture using a clean kitchen towel.

In a bowl, combine the grated cucumber, Greek yogurt, minced garlic, lemon juice, chopped dill, salt, and pepper.

Olive oil should be drizzled on, and then thoroughly mixed. To give the flavors time to mingle, refrigerate for a minimum of half an hour.

Serving Suggestions for Baked Falafel with Tzatziki Sauce

Baked falafel with tzatziki sauce can be served in various ways:

As a sandwich on pita bread with lettuce, tomatoes, and onions
On a platter with hummus, tabbouleh, and warm flatbread
As part of a mezze spread with olives, feta cheese, and stuffed grape leaves
Health Benefits of Baked Falafel and Tzatziki Sauce

Baked falafel and tzatziki sauce offer numerous health benefits:

High in protein and fiber, making them filling and satisfying
Rich in vitamins, minerals, and antioxidants
Low in saturated fat and cholesterol, promoting heart health
Contains probiotics from yogurt, beneficial for gut health
Tips for Perfecting Baked Falafel
Use dried chickpeas for a firmer texture and better flavor.
Avoid over-processing the mixture to maintain some texture.
Refrigerate the falafel mixture for at least 30 minutes before baking to help it hold its shape.
Brushing the falafel with olive oil before baking enhances its crispiness.