Are you ready to revolutionize your plant-based cooking game? Imagine a falafel that's not just delicious, but packed with protein, nutrients, and an irresistible crispy exterior that'll make your taste buds dance! This Baked Quinoa Black Bean Falafel is about to become your new go-to recipe that proves healthy eating can be incredibly exciting and flavor-packed. Forget boring diet food - this Middle Eastern-inspired dish is a culinary adventure waiting to happen in your very own kitchen!
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Cuisine: Middle Eastern
Serves: 6 servings
Ingredients
- 1 cup cooked quinoa
- 1 can black beans, drained and rinsed
- 1/2 cup breadcrumbs
- 1/4 cup parsley, chopped
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- 1/2 teaspoon salt
- 1 tablespoon olive oil
Instructions
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper to prevent sticking.
- In a large mixing bowl, combine the cooked quinoa and drained black beans. Use a fork or potato masher to partially mash the beans, creating a textured mixture that will help bind the falafel.
- Add breadcrumbs, chopped parsley, garlic powder, cumin, and salt to the quinoa and black bean mixture. Mix thoroughly until all ingredients are well incorporated.
- Drizzle olive oil over the mixture and stir to help the ingredients bind together. The mixture should be slightly sticky and hold together when pressed.
- Using clean hands or a small ice cream scoop, form the mixture into golf ball-sized rounds, approximately
- 5 inches in diameter. Place each falafel on the prepared baking sheet.
- Gently press down on each falafel to slightly flatten, which will help them cook more evenly.
- Bake in the preheated oven for 20-25 minutes, turning the falafels halfway through cooking to ensure even browning and crispness.
- Remove from oven when the exterior is golden brown and crispy. Let cool for 5 minutes before serving.
- Serve hot with tahini sauce, tzatziki, or in a pita with fresh vegetables for a complete meal.
Tips
- Ensure your quinoa is well-drained and cooled before mixing to prevent a soggy mixture.
- Don't skip mashing the black beans - this helps create the perfect texture and binding.
- Use parchment paper to prevent sticking and ensure easy cleanup.
- For extra crispiness, lightly spray the falafels with olive oil before baking.
- Let the falafels rest for 5 minutes after baking to help them firm up.
- For meal prep, these can be frozen after forming and baked directly from frozen (just add 5-7 minutes to cooking time).
- Experiment with additional spices like smoked paprika or za'atar for unique flavor variations.
Nutrition Facts
Calories: 180kcal
Carbohydrates: 30g
Protein: 9g
Fat: 5g
Saturated Fat: 1g
Cholesterol: 0mg
