Baked Falafel with Lemon Tahini Sauce
This crispy Baked Falafel with Flax & Tahini Sauce is a plant-based, high-fibre, and diabetes-friendly dish that's big on flavour and easy to make—no frying required. Perfect for wraps, bowls, or dipping!
Why Diabetes Friendly?
- Low Glycemic Index: Chickpeas and flaxseeds have a low glycemic index, which helps prevent blood sugar spikes.
- High Fibre: The use of whole chickpeas, flaxseed, and whole wheat breadcrumbs adds soluble fibre, supporting stable blood sugar levels and improving satiety.
- Baked, Not Fried: Avoids the blood sugar-impacting fats and carbs from deep frying.
- Healthy Fats: Tahini and olive oil provide unsaturated fats, which are heart-healthy and may help improve insulin sensitivity.
- No Added Sugar: Entirely free of added sugars, which is ideal for glucose management.
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Equipment
- Food Processor (or blender)
- Baking sheet
- Mixing bowls (1 large, 1 small)
- Air fryer (optional)
Ingredients
Falafel
- chickpeas (canned, no-salt added, drained and rinsed (1 ½ cups)) 15 oz
- onion (finely chopped) ½ cup
- garlic (minced) 2 cloves
- parsley (chopped) ¼ cup
- cilantro (chopped) ¼ cup
- cumin (ground ) 1 tsp
- coriander 1 tsp
- pepper ¼ tsp
- olive oil 1 tbsp
- lemon juice 1 tbsp
- baking powder ½ tsp
- flaxseed (ground) 1 tbsp
- breadcrumbs (whole wheat) 2 tbsp
Tahini Sauce
- tahini ½ cup
- water (more if needed) ¼ cup
- lemon juice 2 tbsp
- garlic (minced or grated) 1 clove
- salt 1 pinch
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Cooking Tips
- Don’t Over-Process: Keep some texture in the falafel mixture to avoid a gummy consistency.
- Let It Rest: Give the mixture time to sit so the flax absorbs moisture and becomes a natural binder.
- Tahini Sauce Variations: Add a pinch of smoked paprika, cumin, or a splash of maple syrup for variation.
- Double Batch & Freeze: These freeze well after baking—just reheat in the oven or air fryer.
- Air Fryer Tip: Spray a little oil on the falafel balls before air frying for extra crispness without deep frying.
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Instructions
- Preheat your oven to 400°F (or air fryer to 375°F).
- In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, black pepper, olive oil, and lemon juice. Pulse until well mixed but still a bit chunky.15 oz chickpeas, ½ cup onion, 2 cloves garlic, ¼ cup parsley, ¼ cup cilantro, 1 tsp cumin, 1 tsp coriander, ¼ tsp pepper, 1 tbsp olive oil, 1 tbsp lemon juice
- Add the baking powder, ground flaxseed, and breadcrumbs. Pulse again until just combined. Let the mixture rest for 10 minutes so the flax can absorb moisture and help bind everything together.½ tsp baking powder, 1 tbsp flaxseed, 2 tbsp breadcrumbs
- While the falafel mixture rests, whisk together the tahini, water, lemon juice, garlic, and a pinch of salt in a small bowl. Add more water a little at a time until the sauce reaches your desired consistency—smooth and pourable.½ cup tahini, ¼ cup water, 2 tbsp lemon juice, 1 clove garlic, 1 pinch salt
- Once the falafel mixture is ready, shape it into about 12 small balls or patties. Place them on a parchment-lined baking sheet or in an air fryer basket.
- Bake for 25–30 minutes, flipping halfway through, or air-fry for 12–15 minutes, shaking halfway, until golden and crisp on the outside.
- Serve warm with the tahini sauce drizzled on top or on the side for dipping.
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FAQ
- Can I use dried chickpeas instead of canned?
Yes, soak and cook dried chickpeas first. The texture will be even better than canned. - Is this recipe gluten-free?
Not as written due to whole wheat breadcrumbs. Substitute with gluten-free breadcrumbs for a gluten-free version. - Can I skip the flaxseed?
Flaxseed helps bind the falafel and adds fibre. If unavailable, try chia seeds or a small egg if not vegan. - Can this be made oil-free?
Yes, omit the olive oil in the mix and ensure your tahini is smooth enough without extra oil. Results may be slightly drier. - Is tahini diabetic-friendly?
Yes! In moderation, tahini offers healthy fats and minimal carbs. Watch portion sizes to control overall fat intake.
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Nutrition
Per serving
Calories: 300.1kcal
Carbohydrates: 38.9g
Fiber: 10.2g
Sugar: 6.5g
Fat: 11.8g
Saturated Fat: 1.5g
Trans Fat:
Protein: 12.5g
Nutrition Facts
Baked Falafel with Lemon Tahini Sauce
Serving Size
3 falafels
Amount per Serving
Calories
300.1
% Daily Value*
Fat
11.8
g
18
%
Saturated Fat
1.5
g
9
%
Sodium
115.1
mg
5
%
Potassium
458.7
mg
13
%
Carbohydrates
38.9
g
13
%
Fiber
10.2
g
43
%
Sugar
6.5
g
7
%
Protein
12.5
g
25
%
Vitamin C
11.3
mg
14
%
Calcium
130.3
mg
13
%
Iron
4.6
mg
26
%
Magnesium
78.9
mg
20
%
Zinc
2.3
mg
15
%
Folic Acid
4.1
µg
* Percent Daily Values are based on a 2000 calorie diet.
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