Baked Falafel

When it comes to the diet of a college student, the stereotypical image that comes to mind is that of a cardboard cup of ramen at 2:00 am in between cramming for exams. Although college life may not be congruent with a life of luxury dining experiences, that doesn’t mean you have to starve, break the bank, or miss out on key nutrients your body and brain need to make it through that early morning chemistry lecture.

A can of chickpeas may not look like much but the possibilities are endless. At 25 grams of protein, 22 grams of fiber, 8 essential amino acids, and endless recipe possibilities all for less than a dollar per can, chickpeas are ridiculously overlooked. As a plant-based protein, chickpea cultivation is significantly more sustainable than beef and even many crops, as chickpea plants don’t require synthetic fertilizer, need less water, can be grown without harmful insecticides, and are resilient to environmental changes. 

But most important of all, chickpeas are absolutely delicious as a meal, snack or even dessert. Falafel, crispy chickpeas, and aquafaba whipped cream are just the tip of the iceberg when it comes to all the things you can make with chickpeas, but these recipes certainly won’t disappoint.

The Process

Falafel is typically made from chickpeas that are soaked overnight. This recipe cuts down time by using canned chickpeas, which simply need to be drained and thrown into the food processor. No food processor? No problem! The desired consistency for these falafel can be achieved with a blender or immersion blender as well. Because all the ingredients will be blended up anyways, the shallot and garlic only have to be peeled and not chopped or minced (unless you want to practice your knife skills ;)). Don’t be afraid to play with herbs and spices either. Coriander, cumin, and cayenne give this recipe a cozy earthiness and hint of spice, while the lemon zest and cilantro keep it fresh and light. Feel free to substitute or add in a fresh mint, parsley, or extra cayenne for a bigger kick.

When blending the ingredients, make sure to keep an eye on the consistency. There shouldn’t be any large chunks of anything, but the goal here isn’t to make hummus. For consistently baked patties, we recommend using a portion scoop for a uniform shape and size. Baking falafel is a healthier alternative to frying, as is typically done, while still leaving you with a falafel that is crisp outside and tender on the inside. The trick is to flip your falafel halfway through baking to get browning on both sides.

The beauty of this recipe is its versatility. As long as you have a can of chickpeas and a few tablespoons of flour, the rest is largely up to what’s in your fridge and pantry. You can eat these falafel with some tzatziki or hummus as a simple snack, and you can make yourself a satisfying dinner complete with pita, pickled onions, and cucumber. Yum!

Baked Falafel Cost Breakdown

Ingredients	Amount needed for recipe	Unit cost of Ingredient	Recipe ingredient cost
Chickpeas	15 oz	$1.28	$1.28
Shallots	1/3 cup	$1.78	$1.78
Garlic cloves	3	$1.54	$1.71
Cilantro	1/2 cup	$0.57	$0.51
Salt	1/2 teaspoon	$4.22	$0.42
Cumin	1/4 teaspoon	$2.52	$0.10
Lemon Zest	1 teaspoon	$0.68	$0.05
Coriander	1/4 teaspoon	$4.36	$0.10
Cayenne pepper	1/8 teaspoon	$3.77	$0.05
Oat flour	4 tablespoons	$10.98	$1.50
Total recipe cost			$7.50
Cost per serving			$1.25

Notes

The options don’t stop at falafel! For an easy snack, try roasted crispy chickpeas. https://www.gimmesomeoven.com/roasted-chickpeas/. For a dairy free whipped cream or egg white alternative, try aquafaba! https://jackienewgent.com/vanilla-aquafaba-whipped-cream/