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Baked Falafels with Red Lentils

5 from 1 vote

Easy Baked Falafels with Red Lentils - A hearty, healthy meatless grain and bean burger seasoned with the traditional falafel spices.

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Falafels with Lentils-6

  Are you a falafel fan?   I really love any kind of grain and bean burger but try to shy away from deep fried foods (most of the time).  I’ve always wanted to make baked falafel burgers so I researched many, many recipes coming up with a base plan.  I drew a lot of inspiration from recipes posted on The View From Great Island  and Minimalist Baker.  Some falafels are made with chickpeas and fava beans so I thought perhaps I could change mine up with a combination of chickpeas and cooked red lentils.

 

Falafels with Lentils-1Simple ingredients transform into a wonderfully flavored healthy burger.  These are not meant to be a substitute for the meaty tasting man-burger, but they are a filling and satisfying main course with whole grain oat bran and lots of legumes.

 

Falafels with Lentils-2Process the parsley, cilantro and garlic in a food processor until chopped and well blended.

 

Falafels with Lentils-3Add the spices, lemon juice, 1/2 the cooked lentils and chickpeas to the processor and pulse until blended but slightly chunky.

Falafels with Lentils-4Pour the chickpea mixture into a large bowl and add the remaining cooked lentils, some of the cooking liquid, oat bran or oat flour, and finely diced onion.  Fold together until blended.

 

Falafels with Lentils-5Form into 8 patties and preheat the oven.  I baked mine in a preheated cast iron skillet greased lightly with vegetable oil.  This gave the falafels a nice crispy crust on the outside and a tender soft middle.

 

Falafels with Lentils-7Serve on a salad, in a pita with hummus, with hot sauce, or anyway you’d like.   We prepared ours in the more traditional pita pocket, with an aioli made with Vegenaise and hot sauce, topped with tomato, red onion, spinach and cucumbers.  Delicious!

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Baked Falafels with Red Lentils -A hearty, healthy meatless grain and bean burger seasoned with the traditional falafel spices. Baked and served in a pita pocket for a richly flavored and spicy weeknight meal. www.savingdessert.com

 

Baked Falafels with Red Lentils

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Yield: 8 burgers
Course: Healthy, Meatless Monday
Author: Tricia
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5 from 1 vote
A hearty, healthy meatless grain and bean burger seasoned with the traditional falafel spices. Baked and served in a pita pocket for a richly flavored and spicy weeknight meal.

Ingredients

  • 1 cup cilantro leaves
  • 1 cup parsley leaves
  • juice of 1 lemon
  • 1 can (15-oz) drained chickpeas
  • 3 cloves garlic minced
  • ½ cup finely diced red onion
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 teaspoons ground cumin
  • 1 teaspoon crushed red pepper flakes more or less to taste
  • ½ cup cooked red lentils
  • ⅛ to ¼ cup oat bran or oat flour
  • Vegetable oil for cooking

Optional for serving:

  • pita bread
  • sliced cucumber
  • tomato
  • sliced red onion
  • spinach or lettuce
  • hummus or tahini sauce
  • hot sauce

Instructions

  • Preheat oven to 375°F. Place a cast iron skillet in the oven to preheat (or other oven proof skillet or baking sheet.)
  • Pick over the lentils removing any debris or rocks. Add the lentils to a small saucepan and add 1 cup of water. Heat on medium until the lentils come to a boil. Cook for about 5 minutes or until the lentils or done. Drain the lentils reserving the cooking liquid. Set aside.
  • Place the garlic, parsley and cilantro in the bowl of a food processor. Process until well mixed and chopped.
  • Add the chickpeas, ½ the cooked lentils with some of the reserved cooking liquid, spices, and lemon juice to the processor. Blend until mixed but still somewhat chunky.
  • Remove the mixture to a large mixing bowl and add the remaining lentils, 2 tablespoons of the oat bran, and the red onion. Fold together using a rubber spatula until blended.
  • If the mixture seems dry add a little more of the reserved cooking liquid. If too wet add another tablespoon of the oat bran. In the end the mixture should be damp and hold together well, but not wet.
  • Add 1 or 2 tablespoons vegetable oil to the hot skillet and place the falafel burgers in the pan. Do not crowd the pan and cook them in two batches if needed. I used two skillets and had plenty of room.
  • Bake for 30 minutes, turning carefully after 15 minutes to ensure both sides are crispy.

Recipe Notes

Nutrition information is calculated using an ingredient database and should be considered an estimate. When multiple ingredient alternatives are given, the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.

Nutrition

Calories: 80kcal | Carbohydrates: 14g | Protein: 5g | Fat: 2g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.4g | Sodium: 459mg | Potassium: 222mg | Fiber: 4g | Sugar: 1g | Vitamin A: 858IU | Vitamin C: 12mg | Calcium: 46mg | Iron: 2mg

8-12 inches of snow are in the forecast for tonight.  We’ve complained all winter that it has been brutal cold but no snow.  I guess that’s all going to change tonight.  Maybe I should head to the grocery store and see if they are busy today?  Nah – we’ll just eat some left over falafels and anything else we can find in the fridge and pantry.  Happy President’s Day!  Thanks so much for stopping by!

Tricia

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22 Comments

    • Tricia Buice

      The list gets longer and longer all the time! My desk is getting pretty piled up with “I wish I could make these today” recipes. Glad to have you back – hope you had a wonderful trip!

      Reply

  6. Betty

    Love your falafel with red lentils! They are always in my pantry- probably my favorite legume. 🙂 These would probably tempt my oldest home for a visit if he weren’t so stinkin’ far away. Falafel are his favorite, and I try to make them for him when he visits. I also love that these are baked. Will definitely try them! Snow day tomorrow, finally- woo hoo! 🙂 Keep warm!

    Reply

  9. Wendy

    Tricia,your photos of the fresh herbs are so crisp and green, I swear I can smell them! These falafel look full of flavor! I need to give this a try. My gluten-free/vegetarian daughter loves falafel but, oddly, most premade falafel isn’t gluten free. Baked is even better. Easier and less mess. 🙂

    Reply

  11. Monica

    These look so good, Tricia! Baked falafels were on my list of things to try but I forgot about it! I love your idea to use red lentils! I never thought I’d enjoy chickpeas and food like falafel – being such a picky eater growing up – and I’m so glad I’ve come a very long way. This kind of food, with meaty texture and full of spices and flavor, is the way to go when it comes to trying to eat less meat and being healthier. I love it! Good luck with the storm…we are not supposed to get too much snow but it’s coming (again). Brutally cold, too. Stay warm and huddle in your cozy kitchen! ; )

    Reply