Love falafel but wish it was a bit healthier? Baked rather than fried, this cauliflower falafel will make all your healthy falafel dreams come true. Delicious for lunch served with flatbreads, dips and salad, can be popped into lunch boxes and are brilliant for baby led weaning.
What is falafel?
Falafel is a middle-eastern dish of spiced mashed chickpeas or fava beans (broad beans), rolled into balls or patties and deep fried.
They're often eaten with a pitta bread or in a flatbread wrap with salad. Falafel is thought to have originated in Egypt, where it's usually made with fava beans.
Falafel are usually made with dried chickpeas, which are soaked overnight and then blended with the other ingredients. They are then deep fried, which cooks them so there's no need to boil them.
How to make falafel with canned chickpeas
Many recipes will tell you that you can't use canned chickpeas to make falafel and that you must use dried pulses. And this is probably true if you want to be authentic.
However, I prefer to make my falafel with canned chickpeas because:
- I am never organised enough to remember to soak the chickpeas overnight.
- I am terrified of deep frying.
- It's just so much easier.
- I can save the aquafaba (chickpea water) to make vegan meringue.
Is falafel healthy?
Although traditional falafel is made from healthy ingredients it is usually deep fried.
By baking your falafel instead you won't get that amazing crust on your falafel but you'll still get a very tasty meal that's much healthier.
If you make this baked cauliflower falafel it's even better for you as it has a portion of veg added.
What to eat with falafel
The most common way to eat falafel, at least in my experience, is in a wrap. We are lucky enough to live near a brilliant falafel shop (Falafel in Camberwell - check it out if you're in the area).
Their falafel wraps are legendary. The lunchtime queue sometimes stretches out of the door and onto the street outside.
For just £3.50 (at the time of writing) you get a falafel wrap stuffed full of shredded lettuce, onion, tomato, tahini sauce, garlic, chilli and - of course - falafels.
You can also serve falafel as part of a mezze-style meal. They are lovely with:
- hummus
- other dips such as baba ganoush
- butternut squash
- roasted red pepper dip
- salads go well - try my quinoa tabbouleh
- as do bean dishes - try these baked Greek beans.
Is falafel vegan?
Yes! Falafel is nearly always suitable for vegans and my baked cauliflower falafel are no exception.
More falafel recipes
Can kids make this recipe?
Absolutely. This is one of my favourite recipes to make with toddlers at my healthy snacks workshops.
How to make baked cauliflower falafel
Make sure you leave enough time to roast the cauliflower before making this dish. You will need a food processor to make these cauliflower falafel.
You really do need the breadcrumbs to help these falafel stick together so don't be tempted to leave these out. Use gluten free breadcrumbs if needed.
Please do not reproduce this recipe without permission.
If you've made this recipe please a star rating and comment below. Thank you!
Baked cauliflower falafel
Ingredients
- 1 small cauliflower washed and broken into florets
- 2 tablespoons olive oil divided, plus more for brushing
- 240 g tinned chickpeas 1 x standard 400g tin, drained and rinsed
- 2 teaspoons ground cumin
- 2 cloves of garlic
- 1 tablespoon fresh parsley chopped
- 50 g breadcrumbs
- salt optional
Instructions
- Pre-heat the oven to 180°C (fan)/200°C/gas mark 6.
- Place the cauliflower florets into a baking tray and drizzle with 1 tablespoon olive oil. Roast for 20-30 minutes until soft and turning brown.
- Allow to cool.
- Place all the ingredients, including the cooled cauliflower, into a food processor. Pulse until well combined, pausing several times to scrape down the sides.
- With lightly oiled hands shape into balls. Press firmly to help them hold their shape. Place on a lined baking tray. Brush lightly with oil.
- Roast for 20-25 minutes, turning carefully halfway, until golden brown.
Notes
Nutrition
Love this? Read more about how to roast cauliflower. Or you might like these healthy picnic ideas for kids.
Pin healthy baked cauliflower falafel for later
HAVE YOU TRIED THIS RECIPE?
If you loved this recipe why not let me know by leaving a rating and comment below? Alternatively you can let me know on Instagram, Twitter or Facebook.
KEEP IN TOUCH
Subscribe to get recipes and news straight to your inbox. Read more about Sneaky Veg
Parricia
Can I make this whitout chickpeas?
Mandy Mazliah
Hi there - I haven't tried this. You could use a different kind of beans instead. Or if you don't want to use beans maybe some breadcrumbs would help to bind it all together. Let me know how it goes.
Chanchal Kalro
Love the taste! Amazing and easy recipe. Just had one question. After I took the falafel out of the oven, it was cooked and golden brown on the outsie but soft on the inside. Just wondering if cooling it down would have heped? Or should I have cooked it a bit longer?
Mandy Mazliah
Hi Chanchal, glad you enjoyed them. I would say that you could try reducing the oven temperature and cooking them for a little bit longer to make sure they're fully cooked through. However, the water content from the cauliflower will mean that they're a little softer than regular falafels. Hope that helps!
meriel
These are utterly delicious. Easy to make and hold together really well. I've also frozen them successfully. Fab recipe!
Mandy Mazliah
So happy to hear that you loved them! Great that they froze well for you. Thanks for taking the time to comment.
Cat | Curly's Cooking
These look delicious. What a great idea of adding cauliflower. A lovely healthy meal!
Mandy Mazliah
Thanks so much Cat - they're a great way to get an extra portion of veggies in
Choclette
I'm with you on deep frying - hate it. I always bake my falafel. Whenever I eat them, I'm reminded of my days in Egypt where we'd often go and get them on the street corner for breakfast - hot with salad and tahini sauce in fresh pitta type bread. So good.
Love your cauliflower addition. I bet they taste fantastic.
Mandy Mazliah
That sounds heavenly. I haven't been to Egypt but I remember a similar experience in Israel. SO GOOD.
Anna | Serving Dumplings
I love falafel, never tried it with cauliflower. I must give it a try
Mandy Mazliah
It really adds a lovely extra flavour - hope you like it Anna
Sisley White
I love falafel but I haven't found such a good recipe before - especially love the sneak veg hidden inside.
Mandy Mazliah
Thanks Sisley - hope you enjoy it!
Angela
Falafel is one of my favourite things. I've never thought of adding cauliflower - this looks wonderful.
Mandy Mazliah
Thanks Angela - it really tastes great with the added cauliflower
Balvinder
I love felafel and I love cauliflower so this sounds great! and these are baked. A win win recipe.
Mandy Mazliah
Thanks Balvinder!