Healthy Zucchini Falafel Recipe

Introduction

Healthy zucchini falafel offers a fresh twist on the classic Middle Eastern dish by incorporating zucchini for added moisture and nutrition. These flavorful, baked falafel are perfect as a snack or part of a light meal.

Ingredients

• 2 cups zucchini
• 2 cups canned chickpeas
• 2 cloves garlic
• 2 cups fresh cilantro
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon salt

Instructions

1. Step 1: Preheat the oven to 400 degrees F (200 degrees C).
2. Step 2: Chop the garlic cloves finely.
3. Step 3: Chop the fresh cilantro.
4. Step 4: Grate the zucchini and sprinkle with half the salt (1/4 teaspoon). Let it rest for 30 minutes to draw out moisture.
5. Step 5: Squeeze the grated zucchini well to remove as much moisture as possible.
6. Step 6: Grind the canned chickpeas into a coarse purée using very little water to keep the mixture thick.
7. Step 7: In a bowl, combine the squeezed zucchini, chickpea purée, garlic, cilantro, ground cumin, ground coriander, the remaining salt (1/4 teaspoon), and chili powder. Mix thoroughly.
8. Step 8: Shape the mixture into small balls or patties. Place them on a greased baking sheet.
9. Step 9: Bake in the preheated oven for 20 minutes, then flip each falafel and bake for another 10 to 15 minutes until golden and cooked through.
10. Step 10: Serve the zucchini falafel hot, as a snack or with your favorite dips and salads.

Tips & Variations

• For extra crispiness, briefly pan-fry the falafel before baking.
• Add a spoonful of tahini to the mixture for a richer flavor.
• Use fresh herbs like parsley or mint along with cilantro for added brightness.
• If the mixture feels too wet, add a tablespoon of chickpea flour or breadcrumbs to help bind it.

Storage

Store leftover zucchini falafel in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or toaster oven to keep them crisp. You can also freeze the baked falafel for up to 1 month; thaw and reheat before serving.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh chickpeas instead of canned?

Yes, but you will need to cook fresh chickpeas until tender before grinding. Canned chickpeas are a convenient shortcut and work well in this recipe.

Is it necessary to squeeze out the zucchini moisture?

Yes, removing excess moisture prevents the falafel from becoming soggy and helps them hold their shape during cooking.

Healthy Zucchini Falafel Recipe

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★★★★★

4.7 from 519 reviews

• Author: Ben
• Total Time: 1 hour 15 minutes
• Yield: 12–15 falafel balls 1x
• Diet: Vegetarian

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Description

This Healthy Zucchini Falafel recipe combines the freshness of zucchini and cilantro with the hearty texture of chickpeas. Seasoned with fragrant spices and baked to golden perfection, these falafels are a nutritious, guilt-free alternative to the traditional fried version, perfect for a wholesome snack or meal.

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Ingredients

Scale 1x2x3x

Zucchini Falafel Ingredients

• 2 cups Zucchini, grated
• 2 cups Canned Chickpeas
• 2 cloves Garlic, chopped
• 2 cups Fresh Cilantro, chopped
• 1 teaspoon Chili Powder
• 1 teaspoon Ground Cumin
• 1 teaspoon Ground Coriander
• 1/2 teaspoon Salt, divided

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Instructions

1. Preheat the oven: Set your oven to 400 degrees Fahrenheit (200 degrees Celsius) to get it ready for baking the falafel.
2. Prepare garlic and cilantro: Chop the 2 cloves of garlic and the 2 cups of fresh cilantro finely to release their flavors.
3. Grate and salt zucchini: Grate 2 cups of zucchini and sprinkle half of the salt (1/4 teaspoon) over it. Let it sit for 30 minutes to draw out excess moisture.
4. Squeeze moisture from zucchini: After resting, firmly squeeze the grated zucchini to remove as much liquid as possible, which helps achieve a better texture.
5. Process chickpeas: Grind 2 cups of canned chickpeas into a coarse puree, adding very little water if necessary to blend smoothly.
6. Combine ingredients: In a bowl, mix the squeezed zucchini with the chickpea puree, chopped garlic, chopped cilantro, ground cumin, ground coriander, remaining salt (1/4 teaspoon), and chili powder thoroughly until well combined.
7. Shape falafel balls: Form small balls from the mixture or flatten them depending on preference.
8. Bake the falafel: Place the balls or patties on a greased baking sheet and bake at 400°F (200°C) for 20 minutes. Flip them over and bake for another 10 to 15 minutes until golden and cooked through.
9. Serve hot: Remove the falafel from the oven and serve immediately while hot for the best taste and texture.

Notes

• Removing excess moisture from zucchini is critical to prevent soggy falafel.
• You can also use a pancake puff pan to fry the falafel instead of baking.
• Adjust chili powder to suit your heat preference.
• Serving suggestions include pairing the falafel with tahini sauce, yogurt dip, or in a pita with fresh salad.
• For gluten-free, ensure no cross-contamination with wheat-based ingredients.

• Prep Time: 40 minutes
• Cook Time: 35 minutes
• Category: Snack
• Method: Baking
• Cuisine: Middle Eastern

Keywords: Zucchini falafel, healthy falafel, baked falafel, vegetarian snack, Middle Eastern falafel, gluten-free falafel option